Menopause is a natural event that marks the end of a woman's fertility. An estimated 50 million women in the United States have reached menopause, according to the University of Maryland Medical Center, and most live at least one-third of their lives afterward. Hormonal shifts and emotional factors associated with menopause can cause mood swings, hot flashes, sadness, insomnia, vaginal dryness and weight gain. In addition to medical treatments, when necessary, a healthy diet may help reduce these symptoms and improve your overall health.
Antioxidant-Rich Foods
Antioxidants, such as beta-carotene and vitamins C and E, boost your body's ability to protect itself from infection and disease. Fruits and vegetables are prime sources of antioxidants. They also provide fiber, which promotes fullness and digestive function, and are relatively low in calories. In her book "The Wisdom of Menopause: Creating Physical and Emotional Health and Healing During the Change," women's health expert Dr. Christiane Northrup recommends that menopausal women consume at least five collective servings of fruits and vegetables per day, emphasizing those richest in fiber and antioxidants, such as citrus fruits, berries, tomatoes, leafy greens, bell peppers and broccoli.
Calcium-Rich Foods
As a growing young woman, calcium helped your body develop strong, healthy bones. Once you reach menopause, increasing your calcium intake may help prevent reduced bone density. Many women lose 3 to 5 percent of their bone density per year during the initial years of menopause, according to the Office of Dietary Supplements (ODS). Calcium-rich foods may help prevent this. Valuable sources include skim and low-fat milk and yogurt, sardines, tofu, canned salmon and tuna, fortified orange juice, spinach and almonds. Women ages 51 to 70 should aim for roughly 1,200 mg of calcium per day, according to the ODS. For optimum absorption, consume calcium-rich foods throughout each day rather than aiming for your full allotment at one meal.
Whole Grains
Whole grains provide rich amounts of fiber and nutrients, such as B-vitamins, selenium and iron. A fiber-rich diet, low in processed foods, can help prevent constipation and skin conditions linked with menopause, according to Northrup. High-glycemic foods, such as white bread, enriched pasta, candy and pretzels, can disrupt your blood sugar levels and lead to food cravings, mood swings and energy decline. Try replacing these foods with 100 percent whole grain breads, brown rice, wild rice, pearled barley, quinoa, air-popped popcorn and oatmeal.
Soy Products
Soy is a protein-rich legume used in a variety of vegetarian and Asian-style dishes. Soy contains natural estrogen-like substances called phytoestrogens, which may help reduce menopause symptoms, including hot flashes, mood swings and vaginal dryness, according to the University of Maryland Medical Center. Soybeans and soy-based foods such as soy milk and yogurt, tofu, vegetarian burgers and edamame also provide low-fat, heart-healthy alternatives to fatty protein sources, such as red meat. This attribute is important since your risk for heart disease increases with menopause. Since researchers haven't determined whether phytoestrogens increase your risk for breast cancer the way synthetic estrogen can, seek your doctor's guidance before eating excessive amounts.
References
- University of Maryland Medical Center: Menopause
- Office of Dietary Supplements: Calcium Fact Sheet
- "The Wisdom of Menopause: Creating Physical and Emotional Health and Healing During the Change"; Christiane Northrup; 2006
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