Healthy Diet For Menopausal Women

Between the ages of 45 and 55, most women will experience the end of their menstrual cycles, according to the "Gale Encyclopedia of Diets: A Guide to Health and Nutrition." During menopause, a woman's body undergoes hormonal changes that may trigger hot flashes, night sweats, difficulty concentrating, mood swings and other unwanted symptoms. A healthy diet is essential during this time, and may help reduce some of the physical complaints associated with the menopausal years. Consult your doctor if you experience any menopausal symptoms that interfere with your daily tasks and lifestyle, and before beginning any new diet or supplementation regimen.

Hormones

As a woman approaches the end of her reproductive years, her ovaries produce less estrogen, the American Congress of Obstetricians and Gynecologists explains. She may skip a menstrual period or have irregular periods during this time. The Helpguide website suggests eating soy food products, which contain phytoestrogen, a mild, plant-based form of estrogen, to ease symptoms of menopause. Soy foods include tofu, soy milk, tempeh and meat-replacement products. Studies confirming the benefits of soy in the menopausal diet, however, are lacking.

Healthy Foods

Dr. Marsha Lynn Speller, author of "The Menopause Answer Book" suggests eating healthy whole-grain bread and cereal products instead of white breads and pastries. Speller also recommends vegetables that grow above the ground, such as broccoli, green beans and tomatoes, instead of those that grow below ground, like potatoes, which may be high in starch. Avoid saturated fats like butter and lard, but include monounsaturated fats, such as olive oil and canola in food preparation.

Protein is important in a menopausal woman's diet, but Speller recommends that most of a woman's dietary protein comes from plant sources, since animal sources of protein require calcium during digestion, which may lead to leeching vital calcium from the bones.

Menopausal women need more water than they did when they were younger, according to Speller; she recommends drinking eight 8-ounce glasses each day to avoid constipation, reduce bloating, gas and menopause-related headaches.

Supplements

A vitamin deficiency may reduce your body's natural resistance to disease. Speller believes that as many as half of all women between 45 and 60 suffer from nutritional deficiencies. Although your body uses nutrients in foods better, Speller recommends a daily multivitamin in addition to a balanced diet for menopausal women.

Eat Less

Menopausal women may find it more difficult to keep off the extra pounds sometimes called middle-age spread. In addition to selecting healthful foods, the Mayo Clinic recommends reducing total caloric intake by 200 calories daily.

Reduce portion size on your plate and substitute high-calorie snacks, such as cookies, for a piece of fruit --- but don't skip meals, which may lead to overeating a few hours later.

Avoiding Hot Flashes

Hot flashes, a common complaint of menopausal women, may come on suddenly, leaving you flushed, uncomfortable and drenched in sweat. In addition to eating a balanced diet, avoiding common food triggers may help you control hot flashes. The Mayo Clinic suggests eliminating spicy foods and hot beverages and foods from your diet. In addition, restricting alcoholic and caffeinated beverages may reduce hot flashes.