Facts on Foods To Eat During Menopause

1. Get Phytoestrogens From Soy

Natural plant estrogens, known as Phytoestrogens, are helpful to menopausal women. These Phytoestrogens bind to estrogen receptors in the body and act much the same as estrogen does. They lessen some of the symptoms of menopause, such as hot flashes. Soy, flaxseed and herbs, such as Black Cohosh, contain these plant estrogens. Women in Asia who consume diets high in soy products also show lower incidents of breast cancer.

2. Calcium Does a Menopause Body Good

Calcium rich foods must play a key role in the diet of menopausal women. Osteoporosis is a disease that affects menopausal and postmenopausal women that causes bone mass loss. Keeping bones healthy requires calcium, and milk is the traditional source of calcium, but fortified orange juice provides a good source of calcium and vitamin D, too. Calcium is also found in dark green vegetables, such as spinach and broccoli. Soy is a source of calcium, as well.

3. Lose Weight With Fiber

Fiber is an important part of everyone's diet. Getting the proper amount of dietary fiber ensures that our body's digestive system works properly. As a woman ages, fiber becomes even more important. Many women gain weight during and after menopause, and getting the proper amount of fiber, 20 to 30 grams daily, helps women lose weight. Dietary fiber also reduces the risk of colon cancer.

4. Eat Fresh Every Day

Every diet should include fruits and vegetables. These are important in any diet, but a menopausal woman needs to make sure she is getting all the nutrients her body requires. Eating a wide variety of fresh fruits and vegetables is best. The older the produce, the more nutrients it has lost. The less processing fruit and vegetables go through, the healthier they are.

5. Eat Good Fats

Avoid high fat, high sugar, processed foods. Women in menopause must be conscious of their dietary habits and change from foods with high fats that are bad for them, to fats that are good for them. Olive and canola oil contain good fats. Fats in fish are also a good fat. High sugar, processed foods should be replaced with high fiber fruit and vegetables or grains. Consider snacking on nuts, seeds and dried fruits. These foods contain many important nutrients and allow you to avoid the processed foods.