Menopause is a biological process that occurs in mature women. Menopause is characterized by the permanent end to a woman's menstrual cycle. This marks the end of her fertility and generally her ability to become pregnant or have a child. Menopause can cause a variety of symptoms that can be discomforting. However, several treatment methods and lifestyle adjustments can be implemented to relieve these symptoms.
Calcium
It is important to consistently consume calcium as you age to help prevent osteoporosis and the deterioration of teeth. MayoClinic.com recommends that women who are in menopause consume 1,200 to 1,500 mg of calcium each day. This is an increased amount over the general recommendation of 1,200 mg for women older than the 50 years of age. Foods such as yogurt, sardines, cheese and milk contain some of the highest concentrations of calcium.
Vitamin D
Additionally, vitamin D is important for menopausal women to help protect their bones and teeth. The National Institutes of Health recommends that women between the ages of 19 and 70 years should consume 600 IU of vitamin D per day. According MayoClinic.com, menopausal women should increase their intake of vitamin D to 800 IU.
Phytoestrogens
Phytoestrogens are estrogens found in several foods. MayoClinic.com states that phytoestrogens are effective in reducing the severity of hot flashes and other menopausal symptoms. Chickpeas, legumes, soybeans, whole grains, fruits and vegetables all contain phytoestrogens.
Caffeine
It is important to limit your intake of caffeine during menopause to help assist with getting proper rest and minimizing anxiety or stress. You can typically consume between 200 and 300 mg of caffeine per day. However, you should reduce your intake or substitute decaffeinated options to reduce your caffeine intake.
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