Nutrition Needs During Menopause

Menopause is a period in a woman's life, usually after the age of 50 years, when estrogen and progesterone levels decrease. These hormonal changes in the body may cause symptoms such as hot flashes, night sweats, weight gain and mood changes. In addition, requirements of certain nutrients such as calcium and iron may increase during menopause.

Menopausal Health Effects

With decreased activity of the ovaries, along with the natural process of aging, women may experience a variety of health effects during menopause. Hot flashes and night sweats may occur due to the expansion of the blood vessels, which in turn may lead to sleep difficulties. In addition, women may feel fatigue, stiffness of joints, problems in thinking or remembering things, urinary incontinence, as well as mood changes such as anxiety, depression or irritability. Such menopausal symptoms may be alleviated with proper consumption of certain nutrients, along with regular exercise.

Calcium Needs

A large decline in bone mass occurs during menopause. Therefore, during this stage of life it is imperative that women consume the proper amount of calcium and vitamin D every day. Menopausal and postmenopausal women must do what they can to preserve and strengthen bone mass in order to prevent the development of osteoporosis, or porous bone, which can lead to fractures in the hip, wrist or spine. Calcium is found primarily in dairy products such as milk, cheese, yogurt and ice cream, as well as in smaller amounts in salmon, nuts such as almonds, beans, shellfish and leafy green vegetables such as spinach and broccoli. According to the Institute of Medicine, women of menopausal age should consume 1200 mg of calcium each day, with an upper limit of 2,000 mg a day. In order to aid in the absorption of calcium, they should also consume at least 600 IUs of vitamin D each day, which can be obtained through daily sunlight exposure and consumption of vitamin-D-fortified foods such as milk.

Calorie Needs

The American Dietetic Association suggests that women in their mid to late forties and older consume 200 calories less than they would normally consume to maintain their weight. Weight gain could increase risk of high blood pressure, high cholesterol, as well as the condition known as insulin resistance, which can lead to diabetes. But you should not skip meals, since this can lead to a sluggish metabolism, fatigue and overeating at other meals, thus preventing maintenance of a healthy weight. It is suggested that women of menopausal age consume smaller, more frequent meals and snacks throughout the day and participate in daily physical activity in order to maintain a healthy weight.

Other Nutrient Needs

The Cleveland Clinic recommends that menopausal women consume at least three servings of iron-rich foods a day such as lean red meat, poultry, fish, eggs, leafy green vegetables, nuts and enriched grain products. In addition, it is suggested that you consume adequate fiber in your diet through whole grains, fruits and vegetables. In particular, plant-based foods such as legumes and some vegetables such as soybeans contain isoflavones, or plant estrogens, that have been shown to lower cholesterol levels in addition to potentially reducing menopausal symptoms such as hot flashes and night sweats.