A nutritious diet is especially important during menopause since it can aid in the management of the hormonal changes and associated health risks. Here are a few of the many good reasons to eat well during menopause:
- Weight control: Hormonal shifts associated with menopause have been linked to increased fat storage in the abdominal region. Maintaining a healthy weight or losing excess pounds is easier with the help of a balanced diet that emphasizes portion management, nutrient-dense foods, and sufficient hydration.
The use of processed and sugary foods should be limited, while the consumption of whole foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats, should be prioritized.
- Osteoporosis, a disease characterized by fragile bones, is more common in people whose estrogen levels have decreased, so maintaining a healthy estrogen level is important. Bone health can be maintained with a diet rich in calcium and vitamin D or with vitamin D3 supplements.
Dairy products, leafy green vegetables, fortified plant-based milks, and calcium-enriched foods are all good dietary sources of calcium. Vitamin D can also be synthesized when exposed to sunlight.
- Menopause with cardiovascular disease: the risk tends to rise. The health of your heart can be preserved by eating a balanced diet rich in a variety of nutritious foods. Fruits, vegetables, whole grains, lean proteins (like fish, chicken, and lentils), and healthy fats (like olive oil, avocados, nuts, and seeds) are examples of foods that fit this description. Refined and fried foods, sugary drinks, and excessive alcohol consumption should all be avoided.
- Keeping an eye on your glucose levels is important because menopause has been linked to a rise in the risk of developing type 2 diabetes and metabolic syndrome.
Maintaining appropriate blood sugar levels can be accomplished by eating a diet rich in complex carbs, fibre, and moderate amounts of healthy fats and proteins. Eating a diet rich in whole grains, legumes, non-starchy vegetables, and lean proteins while limiting intake of sugar and refined carbohydrates will help maintain healthy blood sugar levels.
- Improved mental health is one of the many benefits of eating healthily during menopause. Nutrient-dense diets have been linked to enhanced mental health and well-being.
These include foods high in omega-3 fatty acids (found in fatty fish, walnuts, and chia seeds) and antioxidants (found in brightly coloured fruits and vegetables). A healthy diet that includes all the right foods can do wonders for your brain.
- Vitality-boosting: a healthy diet can supply the fuel and nutrients need to keep up an active lifestyle after menopause. Hormonal shifts can cause fluid imbalance, therefore it's essential to drink enough water. Hydration can be maintained with regular water intake and a reduction in caffeine and alcohol consumption.
During menopause, it's crucial to work with a healthcare provider or a qualified dietitian to create a unique eating plan. Personal health history, current medical issues, and desired outcomes can all be taken into account as they offer individualized recommendations.