Menopause follows the end of menstruation in a woman's life, causing other physical changes. The symptoms associated with menopause range from mild to considerably uncomfortable, and are different for each woman. Because of the changes in the body occurring during this period, it is important to eat healthy foods that provide proper nutrition. Eating the right foods can lessen symptoms, and help prevent serious health problems that menopausal and post-menopausal women are at a higher risk of developing.
Foods Rich In Phytoestrogens
Phytoestrogens, molecules derived from plants, are structurally shaped like the female hormone estrogen and can recapitulate some of the healthy effects estrogen has on the body. During menopause, the ovaries slowly stop producing estrogen, which results in multiple symptoms such as hot flashes. Foods rich in phytoestrogens include flax seeds and soy-based foods such as soy milk, tempeh, roasted soy nuts and tofu, according to the University of Michigan Health Center. Clinical research shows that soy protein found in soy-based foods reduces hot flashes and vaginal dryness. Processed soy-based foods such as soy sauce have negligible amounts of phytoestrogens. Furthermore, although flax seeds are high in phytoestrogens, flaxseed oil is not rich in the nutrient.
Foods Low in Fat and High in Fiber
Menopausal women are at an increased risk of developing heart disease, according to University of Maryland Medical Center. Thus, it is important for women in this period of life to eat foods that promote heart health. A diet rich in fruits and vegetables, lean meats and whole grains promotes heart health, notes the Ohio State University Medical Center. These foods are low in fat, low in cholesterol and high in fiber -- the three mainstays to improve the health of a woman's heart. Menopause is also associated with an increase in weight, so eating low-fat healthy foods helps women maintain a healthy weight.
Foods High in Vitamin D and Calcium
Menopause increases a woman's risk of developing osteoporosis, a disorder characterized by weak bones that are prone to fractures. The combination of vitamin D and calcium helps prevent the weakening of bones, according to Ohio State University Medical Center. The Office of Dietary Supplements, a division of the National Institutes of Health, provides information regarding many different vitamins and minerals, including vitamin D and calcium. The division states that fatty fish, such as tuna, mackerel and salmon are naturally rich in vitamin D. Other foods are commonly fortified with vitamin D in the US, such as milk, breakfast cereals, soy drinks and orange juice. Check the labels of these foods to see whether or not they have been fortified with vitamin D. Foods high in calcium include yogurt, milk and sardines.
References
- University of Michigan Health System: Menopause
- Ohio State University Medical Center: Staying Healthy After Menopause
- University of Maryland Medical Center: Menopause
- Office of Dietary Supplements, National Institutes of Health: Vitamin D
- Office of Dietary Supplements, National Institutes of Health: Calcium
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