After menopause, women's dietary needs may change. A healthy diet can help women fend off diseases, improve and maintain energy levels and support weight management. If you've recently experienced menopause, consider a healthy, balanced diet and regular physical activity as valuable gifts for yourself and for your loved ones. For best results, seek approval from your doctor prior to making dietary lifestyle changes.
Function
A woman's diet following menopause should provide plentiful nutrients, appropriate amounts of calories and enjoyment. According to the American Dietetic Association (ADA), women who are middle-aged and beyond need balance and variety in their diet; those who have taken care of children and other family members throughout the years may need to shift their focus toward improved self-care. By consuming a diet rich in fruits, vegetables and whole grains, you can help strengthen your immune system and fend off infections and disease. A varied, nutrient-dense diet also promotes positive heart health and is associated with reduced risk for diabetes, obesity and cardiovascular disease.
Risks/Benefits
A healthy diet that includes calcium-rich foods such as low-fat dairy products, spinach, almonds and salmon can help women maintain proper bone strength. That's an important factor after menopause, when the risk for osteoporosis (brittle bones) is increased. According to the Mayo Clinic, post-menopausal women may be at heightened risk for breast cancer. For this reason, an antioxidant-rich diet, based on fruits, vegetables and whole grains is vital. Weight gain is a significant risk for post-menopausal women as well. Because proper weight management is important in preventing obesity, stroke, high blood pressure, diabetes and heart-related diseases, make a point of consuming appropriate amounts of nutrients as well as calories for best results.
Misconceptions
People often associate weight gain with the aging process. According to the Mayo Clinic, most women experience weight gain of approximately 1 pound per year during peri-menopause and continue gaining thereafter. However, this weight gain often results from reduced activity (common after menopause), eating more or medication side effects. It can also be attributed to emotional conditions, such as depression. Women tend to carry less muscle mass during later adulthood, which leads to a reduced metabolism. To remedy weight gain after menopause, partake in regular physical activity and replace processed and high-fat foods with natural, nutrient-rich foods most often. Strength-training activities such as weight-training, yoga and Pilates can help improve your muscle mass and metabolism.
Considerations
Dietary lifestyle changes after menopause should be addressed with caution. You'll need to consider your current lifestyle habits, such your dietary habits, exercise habits, medical history and your goals. If you are fairly healthy now and wish to maintain or improve your wellness, you may wish to "tweak" your current habits by increasing healthy foods and taking your fitness routine several notches up. If you have medical conditions or are beginning with little knowledge of healthy eating or fitness, you'll need to discuss appropriate changes with your doctor and work toward your goals in gradual steps. According to the ADA, women are living longer than ever before. When choosing whether or not to make dietary lifestyle changes, ask yourself how you'd like to see yourself growing older. The greater your self-care and nutritional habits, the happier, healthier and stronger you are likely to remain.
Suggestions
Before partaking in dietary lifestyle changes, take time to determine your specific goals. You may wish to write your goals in a notebook or on your computer for your own purposes, or to share with your loved ones or professionals who might assist you toward your goals. Take an inventory of your current habits. A useful way to approach this is to keep a food journal that tracks your food and beverage intake over the course of several days or more. While adapting to a healthier diet, focus on eating healthy foods you enjoy, rather than foods you "can't" or "shouldn't" eat. By increasing joy and satisfaction in your dietary lifestyle, the likelihood of your sticking to it improves. Depend on the support and guidance of loved ones and qualified professionals who care about your well-being and will cheer you on as you reach and maintain your goals.
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