When we think menopause, we think the physical discomfort that comes along with it. What many overlook is how much of an impact our diets have on our menopausal symptoms.
Read on to discover some basic nutritional guidelines for women going through menopause!
Emphasize Calcium and Vitamin D Intake
As women age and enter menopause, their estrogen levels decline, leading to a higher risk of osteoporosis and bone fractures. To maintain strong bones and reduce the risk of osteoporosis, it is thus crucial to prioritize calcium and vitamin D intake.
Calcium-rich foods such as dairy products, leafy greens, and fortified plant-based milk can help meet daily requirements. Additionally, incorporating vitamin D sources like fatty fish, eggs, and fortified cereals can aid in calcium absorption.
A really good local resource can be found at HealthXchangeSG, which has a guide on how to reach your calcium requirements.
Focus on Phytoestrogens and Healthy Fats
Phytoestrogens are plant compounds that mimic the effects of estrogen in the body. During menopause, when estrogen levels decrease, incorporating phytoestrogen-rich foods and even products can help alleviate menopausal symptoms.
Examples include legumes, flaxseeds, soy products, and whole grains, which are excellent sources of phytoestrogens. These reduce hot flashes, improve cardiovascular health, and support overall well-being.
Additionally, opting for healthy fats, such as avocados, nuts, seeds, and fatty fish, can provide essential fatty acids that help maintain hormonal balance and support heart health.
Prioritize Nutrient-Dense Foods and Balanced Meals
As the body goes through menopause, its metabolism and nutrient needs may change. To promote overall health and manage weight, it is essential to prioritise nutrient-dense foods and consume balanced meals.
Incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet. Aim for a rainbow of colors on your plate to ensure you're getting a diverse range of vitamins, minerals, and antioxidants. Examples include granola, lean meats such as chicken breast, as well as fruits such as avocados.
However, do be mindful of portion sizes and listen to your body's hunger and fullness cues. Regular physical activity can also contribute to maintaining a healthy weight and overall well-being during menopause.
What's next for nutrition?
When all is said and done, do remember to consult with a healthcare professional or registered dietitian if you require personalized advice based on your specific needs and medical history!
With the right approach to nutrition, menopause can be a time of empowerment and vibrant health.
Important Notes:
This article is meant purely for informational purposes and should not be relied upon as medical advice. Always consult a medical professional for specific advice on your health.. This article has not been reviewed by any medical professionals or legal bodies.