The decreasing estrogen and progesterone levels that accompany the onset of menopause can bring with them a number of unwanted symptoms, such as lowered bone density, hot flashes, and mood swings. In addition, menopausal women face a heightened risk of heart disease and a tendency for weight gain. Fortunately, eating a nutritionally balanced diet can lessen the severity of many of these symptoms. The best menopause diet is one which incorporates plenty of calcium but only limited amounts of caffeine, alcohol, and saturated fats. Further, a good menopause diet should be built around heart-healthy, gut-busting whole grains, vegetables, and fruits.
One of the most serious symptoms of decreasing estrogen levels is the lowering of bone density, which can develop into osteoporosis. Thus a good menopause diet is high in bone-strengthening calcium and vitamin D. In fact, women over the age of 50 should aim to take in 1,200 milligrams of calcium each day, and 400 IU of vitamin D. These measurements translate to roughly two to four servings of calcium and vitamin D-rich foods such as low-fat milk or yogurt, broccoli, or bony fish. Those with a dairy intolerance may wish to consider taking daily vitamin D and calcium supplements.
A good menopause diet can also reduce the occurrence of uncomfortable hot flashes. Often, hot flashes are triggered by certain beverages or foods. Therefore, women who are prone to these unpleasant episodes may wish to limit or even avoid common triggers such as caffeine, alcohol, and spicy food.
Some menopausal women experience mood swings brought on by hormonal fluctuations. Raising the body’s levels of the chemical serotonin may help banish these emotional ups and downs by regulating the mood. Researchers believe that consumption of carbohydrates — the sugars found in starchy foods like bread, pasta, and rice — can drive up the body’s serotonin levels. It should be noted, however, that highly refined carbohydrates, such as those in many baked goods and candies, are low in nutritional value and can contribute to weight gain. Therefore, a good menopause diet should be high in whole-grain carbohydrates.
Finally, many menopausal women face an increased risk of heart disease and weight gain. Both of these risks can be combated by sticking to a diet that is low in artery-clogging, calorie-laden saturated fats. Additionally, women can simultaneously care for their hearts and mind their waistlines by making fiber-rich whole grains, vegetables, and fruits the focus of their diets. Eating plenty of these foods will help women not only to manage cholesterol and get a variety of nutrients, but also promote a feeling of fullness, thus discouraging overeating.
