It is important for everyone to eat a healthy well balanced diet. However, women who are going through menopause need to be especially careful about their diet in order to help relieve their symptoms and combat some of the side effects of menopause, like weight gain.

Of course, the nutritional requirements for each person vary and this changes with age, too. In general, it is important for women to take at least 1,000 mgs of calcium before they begin menopause. Then, women who are going through menopause or who are post menopausal should take 1500 mgs of calcium if they are not taking hormone replacement therapy and only 1,000 mgs if they are taking hormone replacement therapy.

Foods women may enjoy include low fat yogurt, milk, cheese, sardines, oysters, salmon, broccoli, spinach, and more. Women who take supplements should take calcium carbonate because the body can absorb this the easiest. Women who are lactose intolerant should include acidophilus milk in their diet because it can be digested more readily.

Women also need to ensure they are getting enough vitamin D because this helps with calcium absorption. For example, women who take vitamin D may reduce their risk of osteoporosis or if they already have osteoporosis may reduce the risk of fractures due to this condition.

It’s important to take only the recommended amount of these supplements because doses that are too high may cause abdominal pain, kidney stones, constipation, as well as other problems.

Other nutritional considerations premenopausal women should keep in mind include eating foods low in cholesterol and fat. It’s important to keep fat intake to only 30% of one’s daily calorie intake. Foods that are good choices include whole grains, vegetables, fruit, and foods that are high in Vitamin C. Good choices include grapefruit, oranges, tomatoes, winter squash carrots, broccoli, leafy green vegetables, cauliflower, as well as others. Eating the recommended amount of daily fiber is also important to improve bowel movements and reduce one’s risk of colon cancer. The recommended amount of fiber is 20 to 30 grams per day.

Posted in Menopause

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