15 Diet Tips For Menopausal Women

15 TIPS DIET TIPS FOR MENOPAUSAL WOMEN 

 INTRODUCTION

Menopause is typically defined as the cessation of the menstrual cycle after the age of 45 years where there are several changes in a woman’s body and her physiological system. Once the ovulation is stopped, the body faces lack of female hormones specifically estrogen, known as life hormone for a woman and also ensures performance level in women. The consequences include – porous bones or osteoporosis, different types of anaemia,  calcium loss, fatigue, mood swing, irritability, obesity and lack of appetite. Nutritional need and lifestyle have to be maintained with effective interventions in menopausal women. Some effective tips are –

1. Taking adequate protein: After cessation of the menstrual cycle, adequate protein has to be taken to maintain muscle growth and stop tissue protein loss. Fish, lean meat, egg, lentils, beans, soybeans and soy products are some good choices for protein intake in the daily diet.
2. Taking good quality fat: menopausal women are recommended to intake good quality fat like omega-3 and to decrease heart health risks like atherosclerosis, stroke, cardiovascular congestion and arterial diseases. Fish, sea cod liver oil, capsules are the means of intaking omega-3.
3. Good amount of antioxidant: menopause causes stress upon internal organs due to the lack of estrogen. Scavenging reactive oxygen species (ROS) is of prime concern to reduce the load on inner organs. Antioxidant fruits like orange, lemon, pineapple, grapes should be taken regularly to maintain immunity and reduce a level of ROS in blood.
4. Exercise: menopause brings a tendency to become overweight and obese. So, exercises are recommended . Walking, jogging, swimming, running short distances are the suitable form of exercises advised at this stage.
5. Intaking calcium: bone health management is crucial to prevent osteoporosis and sudden fracture of bones. Intaking calcium and vitamin D enriched foods like milk & milk products, egg, nutritional supplementation are prescribed in menopause. 1000-1200 mg calcium is recommended daily for sound bone health.
6. Soy products: Soya contains phytochemical or flavonoid, genistein, which is regarded as artificial estrogen and boost up the physiology to a great extent in menopausal women. Soy beans, soy milk, soya nuggets, tofu are the best choices for resorting genistein in blood and perform up to the mark.
7. Eat low calorie, low carbs, normal protein and adequate fat diet to balance the nutrition profile to support health and well-being during menopause.
8. Cutting off junks from diet and intaking less amount of refined sugar.
9. Eating at least 2 servings of fruits in a day for adequate vitamin and mineral intake.
10. Drinking adequate amount of water and other liquids to restore fluid balance in the body.
11. Adequate intake of dark green leafy vegetables like lettuce, spinach, is needed to maintain folate level in blood. Folic acid is crucial to prevent several types of anaemia.
12. Consuming less alcohol and quit smoking are very important lifestyle modifications in menopause.
13. Sleep well and adequate rest are needed.
14. Avoiding stress and anxiety.
15. Relaxing and maintaining sound mental health.