Menopause is a time during which women's hormones change and bring on a host of side effects. Menopause is different for every woman, according to the National Institute on Aging, with symptoms lasting anywhere from a couple of months to a number of years. After one full year without a period, you are officially postmenopausal and remain that way for the rest of your life.
Health Problems
Various health problems may appear after menopause, including heart disease and osteoporosis. Bones become weaker and less dense as estrogen levels decrease and your body cannot replace the hormone sufficiently to make up the difference. Changing estrogen levels also affect your heart and blood pressure. Weight gain and high cholesterol exacerbate heart and bone problems.
Strong Bones
A postmenopausal diet should target specific areas affected by the hormonal change. Bone loss typically has no symptoms, and you often don't know you have osteoporosis until you fracture a bone. According to the Cleveland Clinic, you should be getting about 1,500 mg of calcium a day through your diet and supplements. Low-fat milk and dairy products are effective sources of calcium. Other foods to increase your calcium intake include seafood, fortified orange juice and dark green leafy vegetables such as kale, spinach, broccoli and collards.
Weight
Weight gain after menopause is not inevitable, but your risks of putting on extra pounds are higher, even if you continue to eat the way you always have. According to the Mayo Clinic, genetics plays a role in postmenopause weight gain, which also is drastically affected by your diet and lifestyle. You do lose lean muscle mass as you age and your metabolism slows after menopause. To maintain your ideal weight, consider reducing your daily caloric intake by about 200 calories after you turn 50 to compensate for the changes.
Heart
Nearly half of all female deaths after the age of 50 are due to some sort of cardiovascular dysfunction, according to the Cleveland Clinic. Body weight, an inactive lifestyle and high cholesterol raise your risk of developing heart disease after menopause. In addition to maintaining a healthy weight, you should try to eliminate trans fats, which raise cholesterol and blood pressure levels, from your diet. In addition to a high-calcium diet, you should include sufficient fiber in your meal plans every day in the form of whole grains and legumes to maintain a healthy heart. Focus on fresh fruits and vegetables, foods high in folate, soy and fish.
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