A Menopause Diet as a part of Women’s Health

If you are a woman that is reaching the menopausal age of life, it is a good time to reassess your health requirements and make some alterations to your lifestyle that will accommodate your changing body. One of the most important things you can do to ensure good health and well being during menopause is to consider your diet. At the age of menopause, caloric intake requirements go down, and the need for certain types of nutrition go up. By modifying your diet during menopause, you can ensure that your weight will be maintained at a healthy level, and all of your nutritional requirements can be met.

How Much Food should a Menopause Diet Include?

The answer to this question may vary, depending on whether or not you are taking hormone replacement therapy as a part of your menopause treatment. Some experts will recommend that a woman who is on hormone replacement therapy follow a menopause diet that consists of about 1000 calories each day. Women who are not taking hormones can eat up to 1500 calories a day. Keep in mind that caloric requirements, as well as nutrition requirements, will vary from individual to individual, so the best advice on how many daily calories you should consume will come from your doctor. Your doctor can also advise you as to particular nutrition requirements that your physical condition might require.

What Foods should be Included in a Menopause Diet?

The general rules of thumb for a menopause diet are similar to the considerations of any healthy and nutritious menu. Make sure that you are eating plenty of fresh fruits and vegetables, as well as foods that are made of whole grain products. For menopausal women who need to be concerned about the risk of osteoporosis, eating plenty of low fat dairy products can also be beneficial, since they are high in calcium and vitamin D. Other high-calcium foods include certain types of fish, particularly those with bones like canned salmon or sardines, and dark-green, leafy vegetables like spinach and broccoli.

It is very important to keep salt-cured and smoked foods like ham and bacon to a minimum in a menopause diet. As a woman ages, high blood pressure becomes more of a concern, and a diet high in sodium can contribute to problems with high blood pressure. These types of meats happen to have a very high salt content, so eating very limited portions is a good idea for menopausal women. It is also a good idea to cut back on sugar consumption, since sugar can contribute to problems with diabetes as well as weight increase. As in any stage of life, eating foods that are low in fat and cholesterol is always a choice for healthy living.

A healthy menopause diet should be considered an important part of middle-age, especially when combined with regular exercise. If you want to feel your best during your menopausal years, give your diet choices special attention during this time of your life.

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