Menopause is a time when a healthy diet is particularly important because of the many changes your body is going through. Some of these changes may even put you at greater risk for serious health conditions. Consuming enough key minerals, such as magnesium and calcium, helps strengthen bones, provides energy to your muscles and strengthens the heart.
Menopause can occur any time in your 40s or 50s, but it occurs on average at age 51. It can occur naturally due to changes in the ovaries and hormone production, or it can occur as the result of surgery. With menopause, changing levels of hormones, particularly estrogen, can cause symptoms such as hot flashes, changes in sleep and libido and bladder sensitivity.
Calcium
Calcium intake is crucial after the age of 50 because older women are most at risk for osteoporosis, according to the National Osteoporosis Foundation. The daily calcium recommendation for women 51 and older is 1,200 mg. The best sources of calcium are dairy products such as milk, yogurt and cheese. You can consume the daily recommended value by drinking about 4 cups of nonfat milk; each cup contains about 306 mg of calcium. Calcium is also found in vegetables, especially the green, leafy varieties, fish such as sardines and salmon, and beans. Spinach provides 291 mg of calcium in a 1-cup serving.
Magnesium
Magnesium is found vegetables, nuts, beans and grain products. This mineral plays an important role in muscle and heart health. Because menopausal women are more at risk for heart disease, magnesium is especially important. Women 51 and older should consume 320 mg of magnesium per day, according to the Institute of Medicine. You can obtain that by eating 1 1/2 cups of oat bran, which provides about 330 mg of magnesium. Pumpkin, spinach, brown rice, soybeans and tofu are other sources of magnesium.
Recommendations
Changing estrogen levels during and after menopause affect a woman's total health. It's important to implement healthy lifestyle practices during this time. Quit or avoid smoking since this habit is linked to early menopause. Implement and commit to routine exercise which will keep weight down and decrease the risk for high cholesterol and heart disease. Choose foods that are fiber-rich and low-fat and, especially whole grain foods, such as oatmeal and brown rice; this type of diet decreases the risk for heart disease.
Member Comments