Menopause typically occurs for most women between the ages of 40 and 50 and is indicated by the cessation of monthly menstrual periods. Your body produces lower amounts of the hormone estrogen at this time, leading to a change in nutritional requirements. It is important for menopausal women to consume the appropriate nutrients and vitamins, either through a modification in diet or by taking a daily multivitamin. Discuss your individual needs with your healthcare provider before beginning a multivitamin or other nutritional supplements.
Nutrition Recommendations
Menopause is a risk factor for medical conditions such as osteoporosis, insomnia and breast cancer; a healthy diet can help to combat these conditions. Limiting alcohol, high-fat foods and foods high in sugar or salt can help you maintain a healthy lifestyle. Although following a healthy diet can provide you with necessary nutrients, your doctor might also recommend that you take a multivitamin. Plant-based foods containing isoflavones may help to reduce menopausal symptoms such as hot flashes and night sweats.
Calcium
Your doctor might also recommend that you take some individual nutrient supplements. For example, calcium is an essential nutrient in combating osteoporosis, which is related to decreasing estrogen. You can get calcium from foods such as milk, yogurt and cheese as well as fortified orange juices, salmon and spinach. Calcium carbonate and calcium citrate supplements are available; talk to your healthcare provider before beginning any supplements. Consuming more than 2,000mg of calcium can increase chances of developing kidney problems.
Vitamin D3
Vitamin D3 helps your body absorb the calcium and maintain bone health, and it helps combat mood disorders and autoimmune problems> People aged 51 to 70 should get at least 1000 IU of vitamin D3 daily. Individuals over 70 years old should consume 2000 IU daily. Your body makes vitamin D when exposed to sunlight, and you can find it in foods such as fortified milk, tuna and liver
Iron & Fiber
Many women don't get enough iron in their diet, so it is important to increase the amount of iron-rich foods you eat during menopause. Eating three or more servings of foods rich in iron -- such as lean red meat, fish, eggs or nuts -- can help you meet this dietary need. Fiber is also an essential nutrient for digestive health, so eat plenty of fiber-rich whole-grain breads and pastas, fresh fruits and vegetables.
