If you're hitting menopause at the typical age of 51, odds are you've still got more than 30 years ahead of you. Lifestyle decisions you make now --- possibly including some changes in your diet --- might help to determine how healthy you are during those decades. It's not just a matter of minimizing the dreaded "middle-age spread." Avoiding certain foods also might help you prevent potentially serious health problems.
Pitfalls of Fat
High-fat foods are high-calorie foods, and they'll worsen any tendency to put on pounds around your middle. Hormonal changes during menopause also play a role, along with genetic factors and perhaps a less-active lifestyle. Gaining weight now raises your risks for cardiovascular disease as well as some cancers, including those of the breast and colon. So try to avoid full-fat dairy products, fattening baked goods and fried foods, and substitute some plant proteins for fattening meats.
Foods Affecting Blood Pressure
More than half of women over age 55 have problems with high blood pressure, according to the North American Menopause Society. That's a problem you'll want to head off to reduce your risks of heart attack and stroke. Avoiding excess alcohol will help, as well as reducing the sodium in your diet. Just taking it easy with the salt shaker will not suffice. Most sodium you consume already is present heavily in processed and packaged foods, as well as restaurant meals.
Hot-Flash Triggers
For many women, hot flashes are a rite of passage as they enter menopause --- and for some, they can be disruptive. The Mayo Clinic says symptoms tend to be worse for obese women, so maintaining a healthy weight might help. You might find it helpful to avoid foods that can trigger or contribute to hot flashes. Common culprits are spicy foods, such as searing curries, or dishes flavored with hot peppers. Beverages loaded with caffeine, as well as alcoholic drinks, also might trigger hot flashes.
Other Menopause Diet Tips
Because you're at higher risk for heart disease after menopause, try to avoid high-cholesterol foods that can contribute to clogged and hardened arteries. That means limiting animal proteins such as egg yolks and fatty meats, hydrogenated oil and other trans fats. The Cleveland Clinic recommends two to four daily servings of low-fat or nonfat calcium-rich foods, two to four servings of fruits, three to five servings of vegetables, eight glasses of water daily, and no more than three to five alcoholic drinks per week.
Member Comments