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Diet for Women Suffering From Menopause

A Healthy Diet for Women Suffering From Menopause

What is Menopause? 

Menopause happens when a lady hasn’t discharged in 12 back to back months and can not, at this point become pregnant normally. It, as a rule, starts between the ages of 45 and 55, yet it can be created previously or after this age.

Menopause can cause awkward side effects, for example, hot flashes and weight gain. For most ladies, clinical treatment isn’t required for menopause.

Menopause is characterized as the point in time when menstrual cycles for all time stop because of the normal consumption of ovarian oocytes from maturing. The determination is normally made reflectively after the lady has missed menses for 12 continuous months. It denotes the changeless finish of ripeness and the normal time of menopause is 51 years.

Nutrition Concerns

  • A Bigger Need for Calcium: A loss in bone mass is common as we age. Dropping estrogen levels can cause women to lose bone faster. This can lead to osteoporosis, which weakens bones. Weight-bearing exercises and calcium can help lower the risk. Women aged 50 years and older should get 1,200 mg per day. Consult your family doctor.
  • Eat more of these calcium-rich foods: Milk, yogurt, and cheese
  • Green leafy vegetables
  • Sardines and other canned fish with bones Calcium-fortified foods and juices
  • Vitamin D (600 units a day) to help your body absorb more calcium. This vitamin is also present in some foods, such as fortified milk, liver, and tuna and eggs.
  • Dietary Iron: Women need more iron than men due to blood loss during menstruation. Changing hormone levels may cause heavy bleeding in women as they approach menopause. This may cause them to need more iron. Less is needed by women who reach menopause and stop menstruating. Too much could be harmful. Talk to your doctor about your iron needs.
  • Take heart and take control. Menopause is not a disease. There are many changes you can make in your life to stay healthy. Get enough fiber. Whole-grain flours, bread, cereals, whole-wheat pasta, brown/ red rice, fresh seasonal fruits, and green seasonal vegetables. 21 grams of fiber is what is required in a day.
  • Eat fruits and vegetables. Try consuming 3-4 servings of fruits and vegetables each day.
  • Read labels. For a healthy and safe lifestyle always read labels first then buy particular foodstuffs.
  • Drink plenty of water. Try drinking 2 to 2.5 liters of water every day. This fulfills all the cleansing and hydrating requirements of the body.
  • Maintain a healthy weight. Cut down on portion sizes if at all you are more than your ideal body weight, and eat fewer foods that are high in fat. Don’t skip meals, though. A registered dietitian or your doctor can help you figure out your ideal body weight.
  • Cut back on high-fat foods. Fats are an integral part of the diet and should never be completely avoided. They should make up 25-30% of the total calories taken in a day. Also, limit saturated fat to less than 7% of your total daily calories. Saturated fat raises cholesterol and boosts your risk for heart disease, found in cheese, fatty meats, whole milk,  and ice creams. Always check for margarine and trans fats. Trans fat increases bad cholesterol and makes you prone to heart disease.
  • Use sugar and salt in moderation. Sodium and potassium are two important ingredients that should be taken care of especially at the menopausal age, as they might lead to several health problems such as hypertension.
  • Limit alcohol to one or two standard pegs in a day (30-60 ml) if one prefers to drink.

Photo by Steven Su on Unsplash

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