Menopause occurs in most women between the age of 45 and 55, according to the National Library of Medicine. It is the point at which a woman's monthly menstrual cycle stops. There are a variety of other physical changes that are involved in menopause, and it's important to enter this time of life with a healthy body. Preparing for menopause with a nutritious diet is one way to help your body adjust to this new stage of life.
Menopausal Challenges
The changing hormone levels involved with menopause bring challenges that you must prepare your body to meet with a healthy pre-menopausal diet. The National Institute on Aging states that estrogen plays a major role controlling bone loss and contributing to a strong skeletal system. The reduced estrogen levels during and following menopause put you at risk for developing osteoporosis, a condition in which bones become porous and fragile. The rising cholesterol levels that often accompany menopause increase your risk of developing cardiovascular diseases. Additionally, many women struggle with weight gain during menopause. Depression, anxiety or other emotional issues can also occur during this time.
Purpose
While the challenges menopause brings can be overwhelming to think about, they can be minimized by preparing for them through a healthy diet. The purpose of a pre-menopausal diet is to anticipate these physical changes and give your body the strength and support it needs to be ready to adapt to this new phase of life.
Features
To help prepare for the risk of osteoporosis, a pre-menopausal diet should contain plenty of calcium and vitamin D. According to the University of Maryland Medical Center, these nutrients work together to build strong bones. Calcium is found in dairy products, green leafy vegetables and many fortified foods such as breakfast cereals and orange juice. Sunlight and fatty fish are sources of vitamin D.
Because high cholesterol and cardiovascular disease are a concern, The National Institute on Aging encourages a low-fat diet that contains plenty of whole grains, fruits and vegetables. Fresh fruits and vegetables also help with weight control and contribute to a general sense of well-being.
Implementation
Evaluate your current diet and plan the changes you need to make. Substitute healthy low-fat options for foods such as ice cream and butter, and learn low-fat methods of food preparation. Learn to read food labels, and look for foods that are high in fiber while avoiding those that are high in saturated or trans fats. Incorporate food products that have been fortified with calcium and vitamin D into your diet.
Considerations
Diet is crucial to providing your body with what it needs to prepare for menopause. Other lifestyle adjustments, however, must also be made. Exercise is important for losing weight. Weight-bearing forms of exercise such as walking or jogging will help strengthen your bones. Learn to cope with the stress in your life and build a community of supportive friends and family to rely upon.
