What Is Menopause?
For many women, menopause after age 40 can be stressful and even frightening. Read on for how to eat to get through this period well. Menopause begins with the decline in hormone production, usually between ages 45-55, when menstrual bleeding ends.
What Are the Symptoms?
It usually shows itself with hot flashes, palpitations, irritability, insomnia and depressive moods. Many women complain: “I do everything the same but I am gaining weight.” Because fat builds up especially around the abdomen and waist, planning your diet and exercise as these years approach can make the period more comfortable.
How Should You Eat?
Women need adequate, balanced and varied nutrition. Even some women with no weight problem start gaining because metabolism slows as hormone levels drop, so pay extra attention to your diet. For overweight women, losing weight before menopause is much easier, so do not postpone.
- Calcium needs rise: have at least 2 servings of milk, yogurt, cheese or kefir.
- Eat 5 servings a day of varied, different-colored fruits and vegetables.
- Stay away from caffeine, salt, sugar and alcohol as much as possible.
- Avoid very fatty and fried foods; add healthy fats like olives, olive oil, walnuts, hazelnuts and almonds.
- Eat fish, high in omega-3, at least twice a week.
- Exercise is essential: it helps maintain weight and reduce the increased risk of bone loss. Walk 30 minutes a day and do simple weight and muscle-strengthening exercises.