Menopause officially occurs 12 months after a woman's final period, although she may experience uncomfortable menopause-associated symptoms in the years immediately preceding this date. MayoClinic.com stresses that the end of a woman's reproductive years is a natural biological process, but as her body changes, so do her nutritional needs. After menopause, a woman faces an increased risk of bone loss, cardiovascular disease and other physical conditions. A balanced diet, designed to address post menopausal needs, may help a woman remain healthy and vital.
The Importance of a Balanced Diet
Eating a well-balanced diet may reduce your risk of developing high cholesterol, high blood pressure and heart disease after menopause, according to the University of Maryland Medical Center. Choose whole-grain bread products instead of highly processed white bread and pastries. Eat plenty of fresh vegetables, fruits, nuts, beans and legumes.
Caloric Needs
After menopause, some women gain a few pounds. MayoClinic.com suggests eating up to 400 fewer calories, per day, if you're experiencing weight gain. Substitute healthy low-fat foods for high-calorie or high-fat foods. For example, choose an orange instead of cookies for a snack and take slightly smaller servings at meals.
Foods to Avoid
Limit your consumption of sweets, saturated fats and foods high in salt to reduce the risk of high blood pressure and heart disease. UMMC suggests eating fish twice a week and choosing plant sources of protein, such as beans and nuts, instead of meat sources of protein, which do not contain as many vitamins and nutrients.
Bone Loss
During a woman's forties, she may begin to lose bone density, according to the "Gale Encyclopedia of Diets: A Guide to Health and Nutrition," although the rate of bone loss may increase after menopause. Supplementing calcium and vitamin D in the diet may delay bone loss. The "Gale Encyclopedia" recommends taking between 1,500 mg and 2,000 mg of calcium per day, in combination with 15 ug of vitamin D. Women taking hormone replacement therapy should consult their doctors before supplementing their diet.
The Soy Solution
Foods made from soybeans contain phytoestrogen, a plant form of estrogen, which may be beneficial for post menopausal women who are not taking hormone replacement therapy. Soy is readily available in tofu, soy milk, meat-replacement products and soy nuts. Clinical tests confirming the benefit of soy products after menopause are lacking, so consult your doctor before relying upon soy to reduce your risk of heart disease or bone loss.
Focus on Fiber
Increase the amount of fiber in your diet. Fiber, a non-digestible food source, absorbs water in the stomach, making you feel fuller longer. According to the University of Maryland Medical Center, good sources of dietary fiber include whole wheat and other whole grains, including rye, buckwheat, barley, millet, bulgur and brown rice.
References
- MayoClinic.com: Menopause Definition
- "The Gale Encyclopedia of Diets: A Guide to Health and Nutrition"; Jacqueline L. Longe; 2008
- UMMC: Menopause
- UMMC: Menopause Lifestyle Changes
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