Menopause Diet

Menopause diet
Menopause diet

Menopause diet


Menopause is when a woman experiences end of her menstruation or when her period stops. Usually once this happens a woman would feel hormonal changes. They would have physical and emotional symptoms like hot flashes, night sweats, and irritability.
Good nutrition is essential for all women around the time of the menopause. There may be no special diet to follow, what is still important is to have a healthy and balanced diet with each regular meal. Due to irregular eating the more one gets tired, or worsen certain menopause symptoms.
When one would say a healthy diet, balance is essential. It means one has to eat variety of food in the right proportions and eat the right amount of food and drinks to attain and keep a healthy body weight.
On starchy foods, we should use this as the starting point for our meals. Do select wholegrain or whole meal varieties of starchy foods such as brown rice, whole wheat pasta and brown, whole meal or higher fiber white bread. These kinds of foods contain more fiber and usually more vitamins and minerals than white varieties. Potatoes could be a good source of fiber.
Fruits and vegetables are a good source of vitamins and minerals. Eat at least 5 portions of fruits and vegetables. Attaining a 5 day portion is not actually difficult to achieve as it sounds. Eating one banana and apple a day could already be one portion. A slice of pineapple or one slice melon is another portion and three heaped tablespoons of cooked vegetables would also count as another portion. There is a saying that goes “an apple a day drives a doctor away”. It is also evident that eating banana is good for the heart.
For the bone health, calcium is essential. Good source for calcium is milk and dairy foods such as cheese and yogurt which is also a good source for protein. To enjoy health benefits of dairy without eating too much fat, select semi-skimmed, 1% fat or skimmed milk as well as hard cheese or cottage cheese, and lower fat yogurt.
As we grow older our body needs more protein as it helps our body recover from illness, infections, and surgery. Meat, fish, eggs, and beans are a good source of protein and contain a range of vitamins and minerals. Meat is also a good source of vitamins and minerals that includes iron, zinc, and B vitamins. And it is also a good source for vitamin B12. One should eat only lean cuts of meat and skinless poultry to cut down on fat. Meat should be cooked well.
Fish is another source of protein that contains vitamins and minerals too. Oily fish is also rich in omega-3 fatty acids. As much as possible fresh fish is best rather than canned fish that often contain high in salt.
Eggs including beans, nuts, and seeds are great source of protein too. Plain unsalted nuts are high in fiber and a good alternative to snacks high in saturated fats and just eat them with moderation.
Once a woman reaches a certain age or once she reaches what they call the senior citizen age one should cut down on fats and sugar. These are energy foods. However, if we eat too much of it the tendency is we eat more energy than we can burn and this could lead to weight gain. This can lead to obesity, and increases risk of type 2 diabetes, certain cancers, and heart disease.
Unsaturated fat is found in oily fish, nuts, seeds, avocado; olive oils and vegetable oils that can aid lower levels of harmful cholesterol in the blood and provide us with vital fatty acids to keep us healthy.
One should always cut down on foods that are high in saturated fats and take in smaller amounts of foods that are rich in unsaturated fats. For a better healthy choice, just use small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. Always choose lean cuts and cut off any visible fat when you eat meat.
For sugar, one should always be careful that she does not take too much sweet. This could also cause stroke. When sugar in the body shoots up it sometimes would complicate to create another disease like heart disease or one’s high blood goes up too.
To conclude, we should always take care of our diet to keep us healthy. It would always be best to have a balanced diet. In this way, we could help keep ourselves from getting sick and be happy.

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