Menopause is a stage of life that occurs at the end of a woman's reproductive years. During this time some women put on weight and find it difficult to lose. Around menopause, the risk of certain health problems increases, which makes it important to choose a diet that both helps decrease weight and increase health.
Whole Grains
Whole grains contain a variety of vitamins and minerals including dietary fiber. Dietary fiber passes through the stomach and intestines relatively intact and works to create bulk, which eases digestion. Women who enter menopause often complain of mid-tummy weight gain. Dietary fiber can help reduce weight gain contributed to overeating by causing you to feel less hungry. In addition, oats and barley can help reduce bad cholesterol, which reduces the risk for developing heart disease. This risk normally increases with age.
Vegetables and Fruit
Fruit and vegetables contain vitamins and minerals that are needed to sustain every function in and of the body. During menopause, some women complain of mood swings and depression. These symptoms can worsen when a vitamin deficiency is present. Being deficient in vitamin B-12 or B-6 can cause low-mood and depression. So eating foods such as fortified cereal, eggs, poultry and milk can help reduce these risks. Eating whole-grain fortified cereal can help aid in weight loss. According to Fruit and Veggies Matter, eating plenty of fruit and vegetables can result in weight loss and reduce the risk of developing cancer.
Dairy
It is important for menopausal women to consume plenty of the mineral calcium. This is because during menopause the lower level of estrogen causes the bones to become dense. This can lead to a condition called osteoporosis, causing the bones to fracture easily. Dairy products contain a high amount of the mineral calcium. It is important to choose low-fat or nonfat dairy to help reduce the intake of saturated fat. Make sure you choose dairy products that contain vitamin D to help increase the uptake of calcium.
Sugar
Consuming too much sugar and simple carbohydrates can cause blood insulin levels to change too quickly. Overtime this can cause weight gain, which may increase the risk of developing type 2 diabetes and heart disease. Complex carbohydrates contain fiber and vitamins and simple carbohydrates are usually high in calories and limited in nutrients. Reduce these risks by choosing complex carbohydrate foods and sugar substitutes.
