Women typically stop getting a menstrual period and go through menopause around age 51. A woman's ovaries gradually stop producing estrogen at this time and the decrease in this hormone can lead to some uncomfortable symptoms and an increased risk of some health problems. Some simple dietary changes may help to lessen these symptoms and risks.
Calcium
The "Harvard Medical School Family Health Guide" recommends menopausal women get 1,500 mg of calcium each day to preserve bone density. Estrogen staves off bone loss and decreasing levels of estrogen make a woman's body more prone to osteoporosis, or porous bones. Osteoporosis, in turn, results in a higher number of bone fractures. In her book "The Wisdom of Menopause," Christiane Northrup, M.D. advocates women meet their needs for calcium through a diet rich in green leafy vegetables that also contains fish, beans, nuts, sea vegetables and some dairy products.
Vitamin D
The American Congress of Obstetricians and Gynecologists notes that adequate levels of calcium alone will not prevent osteoporosis because vitamin D is required for the body to take in and make use of calcium. With sufficient exposure to sunlight, a woman's body can make the amount of vitamin D her body needs, but depending upon the climate in which she lives, this may not be feasible. The American Congress of Obstetricians and Gynecologists suggests vitamin D supplements and says that women between the ages of 51 and 70 years should get 10 mcg of vitamin D each day.
Alcohol
Menopausal women will benefit from decreasing or eliminating alcohol from their diet for a number of reasons. Alcohol consumption is linked to osteoporosis because alcohol hinders the body's ability to make new bone. Alcohol can also be a trigger for hot flashes, a frequent symptom of menopause. Alcohol is additionally associated with sleep disturbances, another common challenge for women going through menopause.
Caffeine
Menopausal women should also avoid or cut down on caffeine. Caffeine consumed at any time of the day can interfere with sleep. Caffeine is a common trigger of hot flashes and the American Medical Association's "Complete Guide to Prevention and Wellness" advises that caffeine may also lead to night sweats. Christiane Northrup points out that consuming caffeine can increase a woman's risk of osteoporosis because caffeine causes the body to release calcium.
A Healthy Diet
The Mayo Clinic states that women are at a greater risk for cardiovascular disease after menopause and advises menopausal women to eat a diet that is high in vegetables, whole grains and fruit and low in sugars and saturated fats. The Mayo Clinic also recommends this diet as an approach for avoiding hot flashes and the feelings of anxiousness or despair that sometimes accompany menopause.
Phytoestrogens
Phytoestrogens are a type of hormone that can be found naturally in beans and other foods. The "Mayo Clinic Family Health Book" suggests that eating food rich in phytoestrogens may be a beneficial strategy for dealing with hot flashes. Flax seeds, soy products, sesame seeds and multigrain breads are all good sources of phytoestrogen.
References
- "Harvard Medical School Family Health Guide"; Anthony L. Komaroff, M.D., Editor; 2005
- "The Wisdom of Menopause"; Christiane Northrup, M.D.; 2006
- The American Congress of Obstetricians and Gynecologists: The Menopause Years
- The American Congress of Obstetricians and Gynecologists: Midlife Transitions
- MayoClinic.com: Menopause
- MayoClinic.com: Hot flashes
