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Your Guide to Healthy Eating During the Menopausal Years

Menopause Diet

There are many things you can do to minimize the symptoms of menopause, none the least of which is eating right. Believe it or not healthy eating doesn't simply help prevent weight gain.  It can also help mitigate some of the more challenging symptoms of menopause such as hot flashes, irritability and mood swings..

Eating Right During the Menopause

So how exactly does food related to menopausal symptoms? There are many nutrients in food that help nourish the body in ways that can lessen the severity of symptoms. In particular foods that are high in a substance called phytoestrogens (plant estrogens), healthy fats, vitamins and minerals are beneficial for menopausal women.

Eating the right combination of foods can also help combat osteoporosis and heart disease.  Women are more at risk for both these diseases during menopause.

So what are the nutrients that you need to consume during menopause?

• Calcium- calcium is number one on the list because it helps combat osteoporosis. Women between the ages of 30 and 50 should be getting at least 1,000 mg per day, and women over 50 should be getting 1,200 mg of calcium every day. There are many sources of calcium in the diet including: yogurt, cheese, low fat milk, broccoli and other leafy greens, salmon.

 
• Lignans- lignans are a form of phytoestrogen, which your body can use to produce substances similar to estrogen. Hence, lignans can help combat hot flashes in some women.  There are many foods jam packed full of lignans including fruits and vegetables, but your best source is flaxseeds. You can buy whole flaxseeds to add to meals or flaxseed oil at almost any store.


• Magnesium- magnesium works together with calcium, enabling better absorption of calcium by the bones. Magnesium is also well noted for easing irritability and anxiety because it has a calming effect.  It might even help you sleep better. You can get magnesium by eating almonds, cashews, kelp and wheat brand.


• Omega 3 Fatty Acids- fatty acids can protect you from heart disease, and may even improve the symptoms of depression.; Fatty fish such as salmon and mackerel all provide adequate levels of fatty acids. You should try to eat fish at least twice per week, or consider taking a supplement.

 
• Vitamin E- vitamin E is great for combating breast tenderness, hot flashes and even vaginal dryness. Vitamin E may also help improve the condition of your skin. The best sources include: asparagus, avocados, egg yolks, sweet potatoes and vegetable oils.

You should do everything possible to ensure that you eat a diet that is nutrient dense and packed full of the nutrients listed above. Doing so will help minimize your discomfort and improve your overall health and well being!