4 Ways to Create Healthy Diets for Menopause

1. The Heart of the Matter

Heart disease is the leading cause of death in women. While a man may see signs or symptoms of cardiovascular disease in his forties or fifties, women may not see signs until her late fifties or sixties, generally after the onset of menopause.

A heart-healthy diet is your best bet for menopause. Include a variety of fruits, vegetables and whole grains in your diet. To help with fluid balance, limit salty foods and include good sources of potassium in your diet such as bananas, cantaloupe or dried fruits. Choose low fat or nonfat dairy for calcium daily. You need 1,500 mg of calcium daily, so check with your physician about a supplement.

Include plant proteins such as beans, nuts and soy products, and limit animal fats by choosing lean cuts of meat. Increase your intake of foods rich in Omega-3 fatty acid such as walnuts, fatty fish (trout, salmon), flaxseed and canola oil. Caffeine and alcohol have been shown to increase hot flashes in some women, so limit caffeine-containing beverages such as coffee, tea or soft drinks to no more than 12 oz. of caffeinated beverages per day.

2. Give Soy a Chance

Including 1 to 2 servings of soy products in your diet daily may help alleviate some symptoms of menopause. Soybeans are a rich source of isoflavones that have been termed "phytoestrogens" because of their ability to mimic the effects of estrogen. Look for non-genetically modified products such as tempeh, tofu, soy milk, soy yogurt or soy nuts.

3. Now is the Time to Keep Moving

You know how it works--you have to balance calories with activity. The real rub is that the more fit you are, the harder you have to work to achieve increased fitness and increased metabolic rates! But you can deal with it; you just have to focus on more or sustained movement.

Aim to achieve at least 30 minutes of physical activity most days of the week. Add a relaxing 30-minute walk or add weight training. If you are not familiar with weights, pick up a weight training DVD or sign up for some practice sessions with a personal trainer. Yoga is fabulous for strength training and balance, so try something new and sign up for a weekly class.

4. Check in With Your Doctor

If you are having trouble with weight gain or severe symptoms, keep a food journal to track your problem areas or challenging times of the day. Seek help from a registered dietitian (RD) to help personalize a plan for you. Check out online resources, such as Real Living Nutrition Services, that provide individualized coaching from a registered dietitian.

Black Cohosh (in the form of Remifemin) may be safe to use up to 6 months for treatment of hot flashes, but the FDA has not approved the use of any herbal products for menopause. Check with your doctor before starting any over the counter treatments.