Following a healthy diet is important for women who are going through menopause or perimenopause. The hormone estrogen declines during these stages, causing several changes in the body and mind. During this time, some women complain of having mood swings, hot flashes, dry skin and sleep disturbances. Although certain medications may be prescribed to help relieve these symptoms, vitamin therapy may help as well. It is not always necessary to take vitamin or mineral supplements, as many of these vitamins and minerals are found in common foods.
Breakfast
When menopause and perimenopause set in, some women experience mood swings and memory problems. According to the University of Florida eating breakfast improves memory, concentration, productivity, attention, mood and behaviors. Eating cereal high in fiber can help lower blood cholesterol and blood sugar, which may become elevated with age. According to the Harvard Medical School, eating bananas and soy products such as soy milk will provide you with vitamin B6, which helps to balance moods.
Lunch
An ideal lunch for a menopausal woman would include lots of green leafy vegetables, which contain bone-protecting calcium and plenty of whole grains. When a woman enters menopause her requirement for calcium increases. Other calcium-rich foods such as cheese, yogurt or milk can offer some support.
Dinner
For dinner, eat fish that contains unsaturated fats such as salmon, herring or tuna to help decrease the risk of heart disease, diabetes and high cholesterol. Eat plenty of antioxidant-rich vegetables, which help to protect the cells from damage. You can also eat meat or poultry, which contain vitamin B12. According to Power-Surge.com, vitamin B12 offers some relief from hot flashes.
Snacks
Avoid snacking on foods that contain saturated fats, trans fats or cholesterol; these snacks can increase the chances of developing high cholesterol and heart disease. Instead snack on fresh fruits, vegetables, yogurt and nuts. These snacks are packed with vitamins and minerals, all of which are needed at any stage in life.
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