Simple Ideas for Good Nutrition during Menopause

The symptoms of menopause are inevitable, but there are some simple dietary changes that can make the transition more comfortable.  The following is a summary of foods and supplements that are recommended, especially during menopause.

Embrace Variety

There is an old adage that says “variety is the spice of life” and nothing is truer than when you reach your change of life.  When you reach middle age, typically in your mid-forties, your body will go through significant physiological changes that can be irritating, not to mention the psychological effects of those.  Depression and anxiety might occur during this period so variety in your diet will not only help you look your best, it will improve your mood and give you the energy to do anything and everything and anything you want.

Eat Whole Foods

One of the most important changes you can make is to completely eliminate processed food from your diet.  What is processed food?  It is anything that has been prepared for you such as frozen or pre-packaged meals, canned soups, hotdogs, luncheon meats and drinks such as soda, iced teas, lemonades, fruit drinks and even juice drinks. These types of foods contain added salts, sugars, and preservatives that may have a negative effect on your health.

Instead, it is best to prepare your meals from scratch; shop mostly in the produce aisle for example.  With a little planning, many meals made from scratch can be made quickly such as roasted vegetables on the grill or fruit salad.  Whole grain breads, eggs, cereals and rice along with lean meats, chicken and fish will proved enough for a good variety of meals.

Drink Water

Not enough is said about water consumption where menopause is concerned, but there is no better time to be aware of the amount of water you drink.  Drinking water has many benefits throughout your life, but as we age, our bodies tend to dehydrate more easily which can cause a whole host of symptoms on its own.  Also, water is essential to properly circulate the nutrients you are consuming and can also curtail some of the most common menopausal symptoms such as hot flashes, night sweats, anxiety and depression.

The Best Food Choices for Menopausal Symptoms

Isoflavones are the estrogens found in plants and can act as a weak form of estrogen in the human body.  Whole grains and beans are a good source of isoflavones. Soy isoflavones may also be effective in easing menopausal symptoms; however it is best to get those from soy-containing foods rather than supplements, which simply do not have enough to make a difference according to a study published in Menopause in 2009.

Supplements

Calcium- You should be able to consume enough calcium from a good diet if you have two to four servings of dairy and calcium-rich foods per day, however a supplement is necessary to get enough calcium, consult with your physician first.  Calcium citrate and calcium carbonate are absorbable forms of calcium but it is best not to take more than 2,000 mg of calcium per day as that may lead to kidney problems.  Other foods that contain calcium are legumes, sardines, clams and broccoli.

Vitamin D- Vitamin D is fat soluble and used by your body to absorb calcium among other things, however it is not found in very many foods therefore a supplement is necessary to help prevent certain cancers and keeping your bones healthy.  You can synthesize your own Vitamin D through the skin via ultraviolet rays from the sun.

Iron – Iron is essential to normal human physiology, especially during the menopausal years.  Iron is a critical part of the process of oxygen transport in the human body and is also responsible for the regulation of growth and differentiation of cells. While it is necessary to maintain decent iron levels in the blood, it is important to prevent an excess amount as it can result in toxicity and even death.   Iron can be found in animal foods such as fish, poultry and red meat and can be found in plants such as beans and lentils.