If you’re a woman over the age of 50, you are either experiencing menopause or have completed it. Menopause is considered a substantial change in a woman’s life because frankly, it brings with it many changes. Not only does a woman’s menstrual cycle come to an end, but estrogen levels drop, which has a large impact on a woman’s health.
Due to the changes resulting from menopause, a woman must also make changes in her daily life to ensure that her risk of health-related problems does not increase. For example, although women generally have a lower risk of heart disease than men, these numbers become almost equal when a woman is post-menopausal. With this new higher risk of heart disease, it’s important that women take the necessary steps to reduce the risk.
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A great way to reduce the risk of heart disease along with other problems that may arise as a result of menopause and a drop in estrogen is through diet. Unfortunately, after menopause, you simply can’t continue on the same diet as you once did. Furthermore, some foods are far more beneficial for you after menopause than they were before. The following list of foods you should eat and avoid are designed to keep you healthy post-menopause.
Diet tips for menopausal and post-menopausal women
The first rule of eating during or after menopause is to eat as clean as possible. This means reducing your intake of saturated and trans fats, refined sugars and carbohydrates, processed foods, baked goods, and only consuming wholesome foods. Eating in this way will keep your energy high, which is important.
As mentioned, post-menopausal women have a higher risk of heart disease. A good food to consume to reduce the risk of heart disease is fatty fish like salmon.
Women over the age of 50 also need more calcium to keep their bones strong and reduce the risk of osteoporosis. The use of calcium supplements has been quite controversial as of late, so your best bet to get in adequate calcium is through diet. This means drinking milk and eating yogurt, cheese, almonds, and dark leafy greens.
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Speaking of greens, you should also increase your intake of them. Not only do many of them contain calcium, but they contain other essential nutrients and antioxidants that can go a long way in maintaining and improving health.
Another diet tip is to steer clear of salt. Salt increases blood pressure and can negatively impact bones. Reducing or avoiding alcohol is also beneficial for bone and heart health. In addition, avoiding coffee, tea, and other hot beverages can reduce the risk of hot flashes, which is a common symptom of menopause.
By adhering to these simple diet changes, you can ensure that your health stays top-notch during and after menopause.
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