Menopausal women might experience weight shift, weight gain, blood pressure increases, hot flashes, night sweats and other issues that make nutrition more important than at any other time of her life. Diet can affect not only a woman's weight but some of her other menopausal symptoms as well.
Increase Calcium
An article on ClevelandClinic.com recommends consuming two to four servings of calcium-rich dairy products or other foods high in calcium per day. Some of these foods include sardines, clams, milk, yogurt, cheese, legumes and broccoli.
Increase Iron
Iron is essential to help the blood transport oxygen throughout the body among other things. The best sources of dietary iron are lean red meat, fish, chicken, turkey, eggs, green leafy vegetables, nuts, and enriched breads and cereals.
Increase Fiber
To prevent abdominal bloating and swelling, fiber is important to keep the digestive tract running smoothly. Foods with fiber include whole-grain cereals, breads and pastas, brown rice, fresh vegetables, and fruit.
Eat Soy Products
The phytoestrogens in soy are similar to estrogen, and these might help relieve or eliminate night sweats and hot flashes. The isoflavones in soy have also been shown to help lower the plaque on the arteries, which can decrease cardiovascular disease and lower the rate of hormone-related cancers.
Cut Back on Sugar and Salt
Too much sugar in the diet causes weight gain as well as spikes and dips in energy. Getting too much sodium can cause a drastic increase in blood pressure.
Cut Back on Alcohol and Caffeine
Cutting back to one cocktail and drinking no more than two cups of coffee a day might help relieve some of the symptoms of menopause such as hot flashes and a flushed feeling.
