Women may find that during menopause, weight management becomes more difficult due to lowered hormones and muscle loss. This loss of muscle slows down the metabolism, making weight loss harder and weight gain more likely. Menopausal women are also less likely to be physically active, further complicating weight management. Making alterations in diet can help facilitate optimal health and improve fitness. Prior to making any major dietary changes, consulting a health care professional can be beneficial to ensure all nutritional needs are being met.
Watch Calories
As individuals get older, less calories may be needed to maintain or lose weight. The American Dietetic Association states that menopausal women need about 200 calories less a day then pre-menopausal women and diet needs to be altered accordingly. This does not mean eating a minimal, spartan diet; rather, it involves choosing more fruits, vegetables and whole grains, as well as lean proteins, says the Mayo Clinic. Adequate nutrition is important, and by following these food choices, the necessary nutrients are obtained and calories are lowered.
Calcium and Vitamin D
During menopause, women lose bone mass, putting them at risk for developing osteopenia and osteoporosis. Consuming adequate levels of calcium can help maintain bone mass and reduce the risk of developing osteoporosis, says womensnaturalhealth.com. Foods to incorporate into the diet include sardines with bones, tofu, dried figs, broccoli, spinach, walnuts and dried apricots. Vitamin D helps the body absorb calcium and can be obtained from sunlight, but also from fish oils, egg yolks and fortified milk.
Daily Physical Activity
In addition to following a healthy and varied diet, consistent physical activity is recommended for menopausal women. Physical activity also builds muscle, which helps burn calories, says the Mayo Clinic. The American Dietetic Association recommends doing cardiovascular and strength training on most days of the week. Walking, dancing and stretching are all physical activities that can help build fitness and maintain weight.
Other Dietary Modifications
Limiting consumption of alcoholic drinks is a healthy choice during menopause. The Cleveland Clinic suggests drinking no more than one or fewer drinks per day, with a weekly maximum of three to five alcoholic drinks. Limiting dietary consumption of sodium, sugar and fats helps lower blood pressure, control weight and reduce risk of disease. Drinking at least eight 8 oz. glasses of water daily and eating enough fiber can also help control hunger and maintain weight, says the Cleveland Clinic. Consulting with a dietitian can help an individual develop an appropriate diet that meets nutritional needs and provides enough calories for an individual's activity level.
Member Comments