Menopause is a natural biological event that occurs in a woman’s life after menstruation and fertility. Menopause is associated with hormonal changes and can affect a woman’s nutritional status as her body changes. It is important for menopausal women to eat a healthy diet to ensure optimal health and prevent chronic diseases.
Health Risks
According to the American Dietetic Association, weight gain and loss of muscle mass are part of the natural aging process and occur during menopause because hormone levels are changing. Weight gain can be unhealthy because it contributes to obesity, which increases the risk of heart disease, diabetes, stroke, cancer and other chronic diseases. Other health risks associated with menopause include osteoporosis and vision problems.
Diet
The best way to maintain a healthy weight is to eat a balanced diet. The National Women’s Health Information Center encourages menopausal women to fill up on fruits and vegetables; whole grains like whole wheat, oatmeal and brown rice; low-fat or fat-free dairy products; lean meats; beans; eggs; nuts; fish; and heart-healthy fats. These foods are naturally low in calories and fat, which supports a healthy weight and contains vital nutrients that prevent disease. Heart healthy fats include unsaturated fats like vegetable and olive oils and fat from nuts, avocado and fish.
A healthy diet for menopausal women should limit saturated and trans-fats, foods high in salt and sugar, and alcohol. These foods are high in calories and contribute to weight gain and chronic diseases. Unhealthy foods that should only be eaten occasionally include fast foods, processed foods, desserts and sweets, candy, and frozen or convenience foods.
Portions
The ADA reports that menopausal women and women in their mid- to late-40s need about 200 fewer calories a day for weight maintenance. Menopausal women should not skip meals but can reduce their portions to control calorie intake. One way to reduce portions is to eat small, frequent meals throughout the day. Portions can also be reduced by sharing entrees and appetizers when eating out and pre-portioning snacks into a container instead of eating straight from the package.
Physical Activity
Physical activity should be in addition to routine activities like cleaning, housework and walking short distances. The NWHIC recommends that menopausal women engage in aerobic, strength training, stretching and balancing activities. The goal for physical activity during menopause is at least 2 1/2 hours of aerobic activity a week in addition to two days a week of strength training. Examples of activities include running or jogging, competitive sports, yoga, Pilates, weightlifting, bicycling, swimming, skiing, and dancing.
Herbs and Supplements
According to the University of Maryland Medical Center, symptoms of menopause include hot flashes, night sweats, cold hands and feet, vaginal dryness, insomnia, mood changes, and weight gain. Herbs and supplements may help control various symptoms of menopause; however, not all have been proven safe or effective and many are unregulated by the Food and Drug Administration. Supplements that may benefit menopause include soy, flaxseed, vitamin D, calcium and omega-3 fatty acids. Herbs that have been used to treat menopausal symptoms include black cohosh, sage, dong quai, red clover, Asian ginseng and kudzu. Menopausal women should talk with a doctor prior to taking herbs or supplements because they can have side effects and interact with prescription medications.
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