Dietary Advice During Menopause

Dietary Advice during Pre–Menstrual Syndrome

Whether it happens abruptly or takes a few years, menopause is a transition through which all women pass. For some, it is relatively non–symptomatic, for others, there may be severe symptoms such as hot flashes, night sweats and mood wings. Nutrition can help make the transition smoother and it plays a critical role in maintaining good long–term health after menopause. Here is some helpful dietary advice to help women stay healthier during menopause and throughout the rest of their lives.

1. Try soy, a food source rich in phyto-estrogens, or plant estrogen
Immediate benefits
Reduced night sweats, hot flashes and mood swings.
Long–term benefits
Lower blood cholesterol, to protect against heart disease, and increased bone mineral density, which can protect against osteoporosis.
How much?
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.
Immediate benefits
Stronger bones
Long–term benefits. Less likelihood of hip fracture after menopause.
How much?
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.
Immediate benefit
Lower levels of homocysteines, which increases heart disease risk.
Long–term benefit. Lower risk of heart disease after menopause.
How much?
400 micrograms of B vitamin folate a day.

4. Control your weight.
Immediate benefit
Reduced risk of heart disease
Long–term benefit
Less chance of post–menopausal heart trouble.

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