You have officially gone through menopause when you experience no menstrual cycle for one year. During and around menopause, many bodily changes are occurring. A healthy diet during this time can help women decrease their risk for serious health conditions, such as heart disease and osteoporosis, which are more likely to occur at this time.
Fiber
Fiber is touted for its many health benefits, including good heart health. During menopause, the risk for heart disease increases, so a diet high in fiber is often recommended. The American Medical Association notes that cholesterol levels sharply increase at the onset of menopause, a serious risk for coronary heart disease. Women older than 50 should consume 21 g of fiber each day.
Calcium and Vitamin D
The average age of menopause is 51, and around this time the risk for osteoporosis increases. Estrogen plays a role in regulating bone loss, and decreasing levels during menopause may contribute to weaker bones. Bone loss increases the risk for bone fractures, which are often painful and difficult to heal from. Calcium and vitamin D are essential nutrients for strengthening the bones. Women 51 and older should consume at 1,200 mg of calcium per day and 15 micrograms of daily vitamin D, according to the Institute of Medicine.
Recommended Foods
Fiber-rich diets include fruits, vegetables, legumes, nuts, seeds and grains. Whole grains, such as whole wheat bread, oatmeal and brown rice are particularly good sources of fiber for heart health. One packet of instant oatmeal provides 2.8 g of fiber per serving. You'll need to eat other fiber-rich foods throughout the day to meet the daily recommended value of 21 g. Try making vegetables and fruits half of each plate at meals to reach this goal. Spinach, celery, carrots, apples, mangoes and bananas are other healthy, fiber-rich foods. For calcium, consume low-fat milk, eggs and cheese because dairy is the best source of calcium. One cup of nonfat milk contains 306 mg of calcium, so drinking 4 cups help meets daily recommended values. Vitamin D is found in egg yolk, fatty fish, such as salmon and in liver products. Foods, such as cereal and milk, often are fortified with vitamin D, too.
Tips
Menopause happens earlier for women who smoke. Avoiding or quitting this habit will decrease the chances for early menopause and contributes to overall better health. Women around menopause often tend to gain more weight easily than before menopause. Increased weight is also a risk for heart disease and high cholesterol. Making routine exercise a daily habit will improve your quality of life and the chances for a longer, healthier one. Make sure your doctor has approved your exercise regimen.
References
- National Institute on Aging: Menopause; April 2008
- American Medical Association-American Medical News: "Menopause onset brings higher cholesterol levels, heart disease risk"; Christine Moyer; January 8, 2010
- MayoClinic.com: Dietary Fiber; November 2009
- Medline Plus: Vitamin D
- USDA National Nutrient Database for Standard Reference: Fiber, Calcium
- Institute of Medicine, Food and Nutrition Board: Recommended Dietary Allowances and Adequate Intakes, Vitamins
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