Post Menopausal Nutrition for Women

Post menopause is the final of four phases of a woman's reproductive cycle. It typically occurs around age 50. Menopause can be considered officially over after a year has gone by without a period. The symptoms can include high blood pressure, incontinence, vaginal dryness and itching, bone pain, fractures, leg cramps, urethritis, cystitis and skin wrinkles. Fortunately, through modern education and more understanding of a woman's body, there is hope for getting through it with fewer symptoms.

The Value of Good Basic Nutrition and Exercise

• Good nutrition is paramount for women enduring post menopause because a woman's metabolism tends to slow during this time. Vitamins D and B12 and calcium are valuable supplements during this period, so make sure you eat dairy foods containing these vitamins, including low-fat or skim milk and yogurt. Calcium maximizes bone density and aids in maintaining cell membranes, nerve transmission, blood clotting and muscle contraction.

  It is also wise to exercise regularly to stay trim and healthy.

Protein: Soybeans versus Meat

• There is a continuing effort to discover what is the most helpful avenue for post-menopausal women in regards to diet It has been found that soybeans aid in lowering serum cholesterol levels and decreasing the risk of coronary disease, some cancers and osteoporsis. Estrogen levels are lower for women who are going through postmenopause, so they are more susceptible to osteoporosis, which can ultimately result in broken bones. Soybeans contain progesterone, a form of estrogen, and it typically takes a few months to see the positive effects of eating them.

  As far as the food to be avoided, studies have shown that meat should be avoided or limited because of its negative effects on bones.

The Benefits of a Low-Carb, Low-Fat Diet

• Most women who got into postmenopause sometimes find themselves overweight. Studies have shown that the most effective avenue is a high protein-and-carbohydrate, low-fat diet. A study was done by MedStar Research Institute of 48,000 postmenopausal women, studying the proposed benefits of eating an abundance of vegetables, whole grains and fruits. The study concluded that low-fat diets do not contribute to weight gain and are excellent aids in maintaining a steady weight.