Menopause is a normal part of a woman's life and occurs when a woman's menstrual period stops permanently. Menopause occurs between age 45 and 55, according to PubMed Health. As a woman ages, her ovaries stop producing eggs and her body produces less estrogen and progesterone. Estrogen and progesterone are hormones that regulate the menstrual cycle. Certain dietary modifications can help women manage menopause symptoms.
Spicy Foods and Alcohol
Menopausal women should avoid caffeine, spicy food, hot beverages and alcohol because they can trigger hot flashes, according to MayoClinic.com. Patients should drink cold water or cool beverages when they experience hot flashes. During hot weather, patients should increase fluid intake to prevent hot flashes. Patients should also dress lightly, especially during hot weather.
Calcium and Vitamin D
Calcium- and vitamin D-rich foods are important for preventing osteoporosis in menopausal women. Menopausal women are at high risk for osteoporosis due to decreased production of estrogen and progesterone. MayoClinic.com states that menopausal women should take 1,200 to 1,500 milligrams of calcium and 800 international units of vitamin D per day. Vitamin D and calcium daily dietary requirements can obtained from foods such as fortified milk, yogurt, cheese and cream.
Fruits, Vegetables and Whole Grains
Menopausal women should eat a balanced diet that includes plenty of fruits and vegetables and whole-grain products, according to MayoClinic.com. Menopause increases the risk for weight gain and heart disease. Whole grains, fruits and vegetables can maintain healthy body weight and prevent heart problems. Saturated fats and oils should be eaten in moderation. Menopausal women are also advised to exercise regularly to prevent heart disease.
Symptoms of Menopause
Symptoms of menopause include irregular periods, hot flashes, night sweats, headaches, fatigue, vaginal dryness, decreased fertility, thinning hair, loss of breast fullness, trouble sleeping, urinary tract infections, sadness, anxiety, mood swings and weight gain, according to MayoClinic.com. Symptoms of menopause usually appear long before the one-year anniversary of the final period.
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