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For a woman, menopause can be one of the most difficult times that she will go through. The hot flashes, mood swings, and weight gain are all part of the process—but definitely not desired ones! It is rare to find a woman who has gone through menopause symptom-free, and many take herbal remedies for menopause in order to avoid experiencing them.
However, these might not be necessary for women who make their diets menopause friendly. Following a few dietary guidelines throughout menopause can help to reduce the symptoms of menopause. It is never too late to pick up these healthy habits—and the earlier you start, the better off you might be!
Nutrition Necessities
There are several nutrients that women going through menopause need to incorporate into their diets. Because women’s diets are normally low in calcium and iron, it is important to make a special effort to obtain these nutrients. You can get enough calcium by eating or drinking at least two, if not four, servings of dairy products and other calcium-rich foods every day. Some sources of calcium include milk, broccoli, and fish with bones.
Your iron intake can be increased by eating at least three servings of foods containing iron every day. Vegetables and nuts are good sources of iron. Fiber is also important to consider when planning a menopause diet. Cereals, pasta, fruits, and vegetables are good sources of fiber.
Not A Lot Of Limits
A menopause-savvy diet also means imposing limits on your eating habits. Certain foods can make menopause worse, and avoiding them or limiting them is an important part of any menopause diet. Fat, for example, should make up only 30% of your daily calorie consumption. Sugar and salt should also be limited, as should foods that are smoked, charbroiled, and salt-cured foods. Alcoholic beverages should also be limited; it is best to consume only one drink per day. Caffeinated drinks like coffee and sodas are not part of a menopause diet and should also be consumed sparingly.
Not Just Common Sense
Many dietary suggestions that are a part of a menopause diet seem like common sense, and it is true that many women have spent their entire lives following these healthy habits. However, for other women who have long indulged themselves with candy and pizza and potato chips, menopause should serve as a wake up call to adopt them. Following a menopause diet early on can help to make menopause a not-so-scary experience.
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