Menopause is a natural stage in a woman's life. During this time, the ovaries stop producing hormones and releasing eggs, and menstruation gradually decreases in flow, becomes irregular and finally ceases. Menopause typically occurs between the late 40s to 50s. As the body reduces its production of certain hormones, it also shows effects such as mood changes, hot flashes, vaginal dryness, weight gain and sleep disturbance. MayoClinic.com says that these symptoms and other related complications, including loss of bone density, may be reduced and slowed by a healthy diet specific for post-menopausal women and regular exercise.
Calcium and Vitamin D
According to the University of Maryland Medical Center, women at both the pre- and post-menopausal stages should have plenty of calcium and vitamin D in the diet, either in the form of food that is rich in these nutrients or as a supplement. Osteoporosis, a medical condition of bone weakness due to age and a deficiency of estrogen, is a common complication in women after menopause. This disease may cause bone and joint pain, fractures and abnormal curvature of the spine. To prevent such problems, daily intake of milk and dairy products, legumes, broccoli, sardines, eggs and clams are sources of calcium and vitamin D in the diet.
Iron
Although the blood loss during menstruation no longer occurs after menopause, women still need a balanced diet that contains sufficient iron. This essential mineral nutrient is required for healthy development of red blood cells that transport oxygen to all parts of the body to maintain cell growth and development. The daily requirements at a post-menopausal stage is 8mg, according to the Cleveland Clinic. Adequate iron can be obtained by eating dark green leafy vegetables, eggs, fish, lean red meat, nuts and grains.
Fruits and Vegetables
MayoClinic.com says that women who have undergone menopause should increase fresh fruits and vegetables in their daily diet to help lower the unhealthy fats. This helps to reduce weight and decrease the risk of heart disease. Fruits and vegetables are also natural sources of vitamins and minerals. Vitamin C is a potent antioxidant and also helps in the absorption of iron and other minerals in food. Good fruit sources of vitamin C include melon, kiwi, grapefruit, strawberries, cranberries, pineapple and citrus fruits such as oranges and lemons. Tomatoes, broccoli, green pepper, cabbage and cauliflower are vegetable sources of vitamins and fiber.
Soy and Soya Products
Soy and soya products are made from a plant that contains a chemical similar to the female hormone estrogen. Soy is recommended by the National Center for Complementary and Alternative Medicine as a food source of protein and to increase hormones that may help reduce hot flushes during menopause and decrease sides effects after menopause, such as high cholesterol and heart disease. Soybean, tofu and soy milk are common dietary sources of the soy plant.
