Menopause is different for every woman -- while some experience severe hot flashes and restlessness, some experience no symptoms at all. Menopause occurs on average at age 51 and signals not only the end of fertility, but also a time of increased risk for disorders such as osteoporosis and heart disease. Women may help manage risks for these conditions, along with menopause itself, by making dietary changes.
Menopause signals the end of your menstrual cycle, brought on by changes in your ovaries and the decreased levels of hormones such as estrogen. Techically you have gone through menopause once you have experienced no menstruation for 12 consecutive months. Typical symptoms include hot flashes, vaginal dryness, sleep problems, and changes in mood and sex drive. Around menopause, many women are more susceptible to two age-related disorders -- osteoporosis and heart disease. Osteoporosis is a disease of weakened bones, and women over 50 are most at risk; coronary heart disease is the number-one cause of death in women in America.
A Fiber-Rich, Low-Fat Diet
Because changes in estrogen levels may affect heart health, menopausal women are more at risk for heart disease than others. Weight changes and increased risk for high cholesterol around the years of menopause also contribute to a higher risk for heart disease. For this reason, a healthy diet low in fat and high in fiber is recommended during menopause. This type of diet will also contribute to overall healthier lifestyle and help control weight. Fruits, vegetables and whole grains meet the criteria for high-fiber, low-fat foods; examples of good choices include oatmeal, wheat bread, bananas and spinach.
Foods for Bone Health
Because estrogen plays a role in controlling bone loss, changing levels put a menopausal woman more at risk for osteoporosis. Calcium helps strengthen bones, so consuming dairy products such as low-fat milk and cheese is important. Vitamin D promotes normal calcium absorption, and foods fortified with vitamin D such as milk and cereal are good choices. Egg yolk and sardines are other sources of vitamin D.
Phytoestrogens
Phytoestrogens are compounds found in foods such as cereals, vegetables, herbs, and legumes like soy that mimic the action of estrogen in the body. Phytoestrogens are also available as an herbal supplement. They may help relieve menopause symptoms such as hot flashes in a fashion similar to the way hormone replacement therapy works, although researchers have not substantiated these potential effects. Increasing phytoestrogen intake through foods or supplements may carry some risks, so consult your doctor if you are considering this as a way to deal with menopausal symptoms.
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