Menopause & Nutrition

Menopause is the time in a woman's life when her body is changing and preparing to no longer menstruate. During menopause, your body will start to have symptoms that signal your body is changing. A healthy diet can help lessen symptoms or adverse affects of menopause.

Changing Hormones and Symptoms

• The average age a woman will have her last menstrual period is 51. But before this time, her body will start having symptoms that mean her body is getting ready to stop having periods altogether. All of the changes that your body is experiencing are due to changes in the hormones that your body is producing, such as the amount of estrogen produced in the ovaries. When estrogen is reduced, it affects your need for certain nutrients, which can be replaced with healthy foods.

  The physical symptoms of menopause vary for each woman. Your periods may become irregular, and you may experience hot flashes. Your genital area may become drier and the membranes get thinner due to a drop in estrogen levels. Other symptoms can include insomnia, mood swings, lethargy, fatigue, weight gain and difficulty concentrating. Osteoporosis and heart disease become two common health problems during and after menopause.

Calcium

• Calcium is a very important nutrient while going through menopause because osteoporosis becomes much more prevalent during this time. Calcium-rich foods to include in your diet are yogurt, milk and other dairy products, broccoli and legumes. Taking a calcium supplement or drinking orange juice with calcium is advisable. Calcium carbonate and calcium citrate with vitamin D are calcium supplements that your body can absorb well. You need approximately 1,200 mg of calcium and 800 IU of vitamin D per day, according to the University of Pittsburgh Medical Center.

  Be aware that foods that are high in caffeine may be linked to osteoporosis. "Among elderly women in whom calcium balance performance is impaired, high caffeine intake may predispose to cortical bone loss," according to the National Library of Medicine.

Iron

• During menopause, you might feel that you are tired a lot of the time. Eat foods that are rich in iron, such as fish, lean red meat, eggs, green vegetables and almonds to ward off anemia.

Low-Fat Foods

• The risk of heart disease increases as you go into menopause, according to the National Institute on Aging. Keeping your weight down by eating healthy low-fat foods is very important in keeping your heart healthy. Avoid high-fat foods and eat fruit, vegetables and fiber-rich foods, and drink lots of water. Avoid soda and foods high in empty calories. Increase your exercise every day to boost energy and keep the weight off during menopause.

Soy

• Adding soy products to your diet to reduces the menopausal symptoms of hot flashes, according to the National Institute on Aging. The phytoestrogens in soy foods are similar to estrogen and seem to help reduce menopause symptoms. "Hot flashes are generally reduced by 40 percent" when you increase soy in your diet, according to a an article on msnbc.com. Foods high in phytoestrogens include some cereals, legumes, soy milk, soybeans, soy flour and soy proteins.

Warnings

• Decrease your caffeine and alcohol consumption to help reduce insomnia and mood swings, according to the University of Pittsburgh Medical Center. In addition, avoid spicy foods that may trigger hot flashes. If you smoke, it is a good time to quit smoking, as it contributes to heart disease, osteoporosis and cancer.