Menopause is a natural and important stage of every women’s life, commonly after age 40. Although menopause simply means the end of menstruation, this symptom can have some specific influences on women’s health such as hot flashes, mood changes or risk of diseases.
Life change, diet and exercises are studied to help the menopause symptoms. Especially, a poor diet along with physical inactivity may worsen this stage of women’s life. Therefore, let have a brief in eating healthy at menopause.
Usually, there will be suggestions and recommendations of what is a healthy diet for menopause and what are foods to avoid or eating more at this stage? The question will be rightly resolved now.
Eating more means less risk with:
Foods ranged into white meat such as fish, chicken and turkey breasts, four servings per week.
Foods rich in fiber: vegetables, fruits (three pieces a day), fiber, vegetables and whole grains. These foods will help decrease mood wings and headache.
Water drinking: take at least 1.5 to 2 liters a day.
Foods rich in antioxidants and phyto-estrogens, foods high in vitamin D and calcine which are good for bone and help preventing osteoporosis symptom easily seen among women with menopause.
Meanwhile, women at menopause stage should avoid:
Saturated fats like fried foods, fats, shortenings which can increase risk of high cholesterol and heart disease.
Fats in meats and organ meats and sausages,
Whole milk products, cream and butter,
Processed salted bouillon, soups, packet soups, sauces for seasoning.
Sweets (especially those manufactured in industries) that include coconut and palm oils
Alcoholic beverages
Abuse salt: too much salt diet may links high risk of stroke and more.
Planning proper exercises is also as important as having a healthy diet at menopause. It help to enhance women’s health before entering a new stage of their life. 30 minute walking each day will significantly health heart, bones, balance weight and improve mood changes.
The importance of a healthy diet to help women to live fully at this stage of her life.