Nutrition during menopause
Some age-related symptoms and troubles cannot be avoided, but adjusted diet can help mitigate or avoid some of the problems. Here are the main dietary rules for climacteric period:
- After the age of menopause, it is very important to eat a variety of foods, so that the body would receive all necessary elements. Women are usually lacking iron and calcium.
- Increase your intake of calcium-containing products. There should be 2-4 servings of dairy products a day. Calcium is found in dairy products, broccoli, legumes, salmon and sardines. Women older than 50 should get 1,200 mg of calcium per day.
- Increase your intake of iron (it is recommended to eat 3 servings of iron-containing products a day). Choose lean red meat, poultry, eggs, green vegetables, nuts and whole grain products. The recommended iron intake per day during menopause is 8 mg.
- Tyr getting more fiber. Eat whole grain breads, cereals, whole wheat pasta, fresh fruits and vegetables. Most of the older women need about 20 grams of fiber a day.
- Eat fruits and vegetables. Add from 2 to 4 servings of fruit and 3-5 servings of vegetables a day.
- Read labels. Choose products that are healthier for you.
- Drink plenty of water. It is impossible to say exactly how much water you need to drink a day. It depends on many factors like your diet, the quantity of food you eat, climate, your lifestyle, etc. Usually people are recommended to drink 8 glasses of water a day.
- Keep a normal body weight. If you are overweight – get rid of it. This can be done by reducing portions and refusing fatty foods.
- Eat less sugar and salt. Make sure to refuse smoked products.
- Avoid alcoholic drinks. Women are allowed to take a maximum of one portion per day (or even less).