Menopause is known to bring about a host of physical changes, including ones that will likely impact your diet. Most postmenopausal women lose muscle mass and their metabolism slows down. Postmenopausal women don’t need as many calories as when they were younger. Portion control at all levels is the number one recommendation for women this age.
But there’s a catch: While you need to eat fewer calories, you also need to make sure you’re getting enough vitamins and nutrients to prevent conditions like osteoporosis and heart disease. That’s why it’s more important than ever to seek out nutrient-dense foods. You may also need to talk to your doctor about taking supplements to make sure you’re getting the vitamins and minerals your body needs.
How to adapt your diet to menopause?
You don’t have to change your eating habits just because you’re going through menopause. Just follow a few rules. Eat for your health first. You can eat a cookie or ice cream just fine, but maybe start with a fresh salad with salmon on top and nuts.
Another strategy: Take the mindfulness approach. Mindful eating can help you feel more satisfied, even if the portions are smaller: Sit down, turn off distractions, slow down, and savor your food. There is no “menopause diet”. Every woman is different and has different needs and symptoms. But there are certain foods you should add to your diet or eat more of.
Here are seven foods that can help you control your weight, reduce your risk of chronic disease, or even manage some of the symptoms that can accompany menopause.
1. Fortified yogurt
Yogurt can be an excellent source of vitamin D and calcium. This combination of vitamins and minerals supports healthy bones and contributes to the proper functioning of other bodily systems and organs, including muscles, heart and nerves. Otherwise, turn to daily vitamin D3 supplementation.
2. Lean protein
Chicken, turkey, and fish are all good sources of lean protein, which keeps you full longer. By increasing your protein intake, you’ll feel less hungry later on and be less likely to overeat, which can help reduce your risk of weight gain. Protein is one of the macronutrients your body needs to maintain muscle mass, especially if you are following a fitness program.
This fish is an excellent source of omega-3s and healthy fats, which is important at any age, including menopause. Some research, including a 2017 study published in the Journal of Integrative Neuroscience, suggests that increasing your omega-3 intake may possibly boost your mood, in part because omega-3s may reduce levels of inflammation in your body. the body. It has been found that people with low levels of omega-3s are more likely to suffer from anxiety or depression. She adds that increasing omega-3s could help you manage the mood swings that come with menopause. Salmon is also an excellent source of protein. An 85 gram fillet contains 23g of protein, which could be about a third of your daily protein needs. Salmon and other animal sources, like chicken and beef, contain vitamin B12, which plays a role in regulating serotonin and dopamine – important neurotransmitters that affect how you feel .
Our body is mostly made up of water, and we need to continually replenish it. As we age, starting around 20, the amount of water in our body can decrease. This makes us susceptible to dehydration, which can lead to low energy. The resulting fatigue can worsen the symptoms of menopause. A good way to remind yourself to stay hydrated is to keep a bottle of water with you throughout the day.
This leafy green vegetable is one of the best dietary sources of magnesium. Magnesium is one of the most abundant minerals in the body and is needed by hundreds of enzymes to do their job. Including protein synthesis, blood pressure regulation, and muscle and nerve function. Magnesium deficiency has been linked to higher levels of stress and anxiety and difficulty relaxing, which can impact menopausal symptoms. Adding magnesium to your diet can also help you relax and ease symptoms of insomnia.
Almonds are another good source of omega-3 fatty acids and fiber (about 4g per quarter cup). You should aim to consume 14g of fiber for every 1000 calories you consume. Not only is fiber important for digestive health, but it can also help you feel full longer, which can help keep your weight at a healthy level. Additionally, almonds are rich in calcium and magnesium, two nutrients that are good for bone health. Magnesium is involved in bone formation and helps the cells that control bone building and growth. It appears that magnesium deficiency may be a risk factor for osteoporosis. Almonds also contain vitamin E, which in large amounts provided some relief from mild hot flashes, according to a small study published in July 2007 in the journal Gynecologic and Obstetric Investigation.
Whole grains are part of a healthy diet for women going through menopause. Quinoa contains protein, fiber, B vitamins and magnesium. Plus, it’s a gluten-free cereal with higher nutritional value than most traditional cereals. Bonus: The fiber and protein in quinoa can help boost your satiety levels.