The Most Important Diet Strategies For Menopause.
Perimenopause and menopause for sure bring about many changes in women both in the short and long term. The good news is that diet can play an important role in helping to improve some of the biggest health problems that tend to occur in women in their forties and fifties.
Diet in menopause
As hormones change for women, so does our body and the risk of certain diseases such as the following.
As your estrogen levels decrease, your risk of cardiovascular disease increases. Heart disease is the leading cause of death for women. Diet plays a crucial role in preventing and managing heart disease, stroke, high blood cholesterol and high blood pressure.
Reduced bone density
Decreased hormone levels also lead to a loss of bone density. The risk of osteoporosis and fractures of the spine, hips and wrists becomes a much more important issue during menopause. Staying active and choosing healthy foods is essential both during and after menopause.
As we grow older our muscle mass decreases, which reduces metabolism and often makes it more difficult to maintain our weight. Hormonal changes during menopause also increase the rate at which visceral fat, which surrounds vital organs deep in the abdomen, is stored. Changing hormones during menopause can also lead to sleep disorders and mood swings, which can also indirectly affect eating and exercise habits, making it even more difficult to maintain weight.
Hormone fluctuations during menopause can contribute to gas, bloating and slow digestion which can lead to constipation.
What are the best foods for menopause?
Recent research shows that the most important way to maintain your long-term health is to think about your overall diet and focus on whole foods, instead of just focusing on consuming less of a nutrient (such as sugar).
The best protection against heart disease, cancer and osteoporosis is to focus on eating more plant foods (vegetables and fruits).
Research on women’s health also shows that whole grains, legumes, nuts, fish, ground flaxseed, olive oil, soy, dairy and plums have beneficial effects on menopausal health.
It is also important to note that menopause is a normal process in every woman and so you do not need to be strict with yourself. Offer your body the love and respect it deserves and remember that you are much more than just numbers on the scales.
Finally, avoid extreme or restrictive low-calorie diets, as these will increase the stress on your body and worsen the symptoms of menopause, such as decreased energy, mood, bone density and quality of sleep.