A woman reaches menopause when she has not had her period for one year, according to Medline Plus. Menopause occurs when the ovaries stop producing the hormones estrogen and progesterone. Menopause usually happens in women around age 45, according to Medline Plus. Diet plays an important role in maintaining good health in post-menopausal women.
Significance
Lowering hormone levels decreases a woman's metabolism, leading to weight gain. Weight gain in post-menopausal women places them at risk for high blood pressure, high cholesterol, insulin resistance and breast cancer. The American Dietetic Association says post-menopausal women who gain more than 20 lbs. increase their risk for breast cancer by 20 percent.
Diet Guidelines
Post-menopausal women need to decrease their caloric intake and make healthy food choices to prevent weight gain and the onset of chronic diseases. The American Dietetic Association suggests women in their mid-40s decrease their total caloric intake by 200 calories. They can do this by eating fewer processed foods and more whole foods, including fruits, vegetables, whole-grains, lean meats and healthy fats.
Older women do not eat enough fruits and vegetables, according to the American Dietetic Association. Post-menopausal women need to eat colorful fruits and vegetables, such as tomatoes, bell peppers, leafy greens, broccoli, artichokes and oranges for their disease-fighting nutrients.
Important Nutrients
It is even more important that post-menopausal women eat nutrient-rich foods to meet their needs with their decreased caloric intake. Older women need adequate amounts of vitamin B12, calcium, vitamin D and zinc, according to the American Dietetic Association. Vitamin B12 plays a role in the formation of red blood cells, the nervous system and the metabolism. Vitamin B12 is found in eggs, meats, chicken and milk. Calcium and vitamin D are important for bone health and the prevention of osteoporosis in post-menopausal women. Food sources of calcium include dairy foods and green leafy vegetables. Zinc is essential for wound healing and vision. Food sources of zinc include meat, chicken and fish.
Hydration
Post-menopausal women have a decreased sensation for thirst and may not drink enough liquids placing them at risk for dehydration. Older women need to drink fluids throughout the day to maintain hydration. Water is the best choice because it is calorie free. Symptoms of dehydration include confusion, dizziness, fatigue and lightheadedness.
Tips for Revving up the Metabolism
The decreasing metabolism may be difficult for some women to deal with. Regular exercise can burn extra calories and maintain muscle mass. Post-menopausal women also need to eat regular meals and snacks to keep the metabolism burning, says the American Dietetic Association. Women who go long hours without eating or who skip meals have a slower metabolism.
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