Menopause is a natural occurrence that marks the end of a woman's fertility. Hormonal changes associated with menopause may cause hot flashes, sleep difficulties, mood swings and fatigue. You may also experience sadness or depression. If your symptoms are severe, your doctor may suggest hormone therapy, antidepressants or drugs that reduce hot flashes. A nutritious diet, limited in certain foods, may also improve your symptoms and enhance your overall health.
Enriched Flour
Enriched flour is produced through a process that strips nutrients, fiber and protein from the original whole grain. As a result, foods made with enriched flour provide fewer dietary benefits than whole grains and may make your blood sugar levels spike, causing fluctuations in energy and mood. The University of Maryland Medical Center suggests that menopausal women opt primarily for whole grain, fiber-rich foods instead. Common sources of enriched flour include enriched breads and pasta, instant rice, flour tortillas, pretzels and commercially prepared pizza crust, pie crust, muffins, cakes and cookies.
Red Meat
Many red meat varieties are high in saturated fat -- a fat form associated with increased risk for diabetes, certain forms of cancer and heart disease. Since your risk for heart disease increases after menopause, limiting foods rich in saturated fat is important. Your risk for heart attack and stroke also increase once you reach menopause, according to the American Heart Association. To prevent or reverse these risks, avoid meats particularly high in saturated fat, such as porterhouse steak, sirloin steak, organ meats, pork ribs, pork bacon, turkey bacon, sausage, hot dogs and luncheon meats.
Added Sugars
Added sugars are ingredients that add sweet flavor and calories, but few nutritional benefits, to a variety of foods and beverages. The University of Maryland Medical Center suggests cutting back on added sugars, such as corn syrup, dextrose, maltose, fructose, glucose, honey and concentrated fruit juice, as an important heart-healthy dietary step for menopausal women. Common sources of added sugars include regular soft drinks, sweetened lattes and iced tea, sugary cereals, jelly, jam, pancake syrup, frosting, milk chocolate, frozen desserts and commercially-prepared baked goods. For best results, check ingredient lists on packaged foods and avoid those that list a form of sugar as a primary ingredient.
High-Fat Dairy Products
Like red meats, high-fat dairy products contain lots of saturated fat. Dairy products particularly high in saturated fat include whole milk, heavy cream, high-fat cheeses and butter. Avoid dishes prepared with high-fat milk products as well, which include cream-based soups, pasta Alfredo, cheese-topped pizza, cheesecake and ice cream. Since increasing your calcium intake is important during and following menopause, according to MayoClinic.com, incorporate skim and low-fat varieties and/or other calcium-rich foods, such as almonds, tofu or salmon, into your diet regularly.
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