1. Try soy, a food source rich in phyto-estrogens, or plant estrogen
Reduced night sweats, hot flashes and mood swings.
Lower blood cholesterol, to protect against heart disease, and increased bone mineral density, which can protect against osteoporosis.
About 90 milligrams of is flavones daily. Good sources are tofu (40 milligrams in 3–4 ounces), soy milk (30 milligrams a serving), and soy burgers and crumbles, which have varying amounts.
2. Get more calcium, to reduce the risk of weakened, easily fractured bones.
Long–term benefits. Less likelihood of hip fracture after menopause.
1,000 milligrams a day for menopausal women under 65 who are on HRT, 1,500 milligrams a day for menopausal women under 65 who are not on HRT, 1,500 milligrams a day for all women over 65
3. Get more folate.
Lower levels of homocysteines, which increases heart disease risk.
Long–term benefit. Lower risk of heart disease after menopause.
400 micrograms of B vitamin folate a day.
4. Control your weight.
Reduced risk of heart disease
Less chance of post–menopausal heart trouble.
Eat a low–fat, heart–healthy diet with less than 30 per cent total fat in it.
5. Choose foods rich in boron and in fiber.
Boron helps the body retain estrogen during menopause.
Fiber helps lower cholesterol, reducing the risk of heart disease.
20–30 grams of fiber a day, frequent servings of boron–rich apples, beans, cabbage, figs, plums, prunes, strawberries, tomatoes.
Less loss of muscle mass and less lowering of metabolic rate.
Lowered risk of post–menopausal heart disease and osteoporosis.
Long walks three times a day, plus strength training.
7. Eat a healthy diet.
- Eat five–plus servings of fruit/vegetables per day.
- Eat a low–fat diet with less than 30 percent fat.
- Eat small meals with a few healthy, well chosen snacks.