Nutrition & menopause
REDUCED bone, heart health and hormone production are just a few of the numerous changes that accompany one of the most dreaded phases of a woman’s life — menopause. According to dietician and nutritionist Jenelle Solomon, this means that a woman’s lifestyle for optimal health will need to be adjusted or changed drastically.
“Menopause causes many changes in our body and at this stage, some bodily functions will cease or not operate as they once did. But the decline or lack of these should not mean that your quality of life should diminish. What is does mean is that you will have to revisit your nutritional health,” Solomon advised.
Solomon pointed out that a balanced diet and better lifestyle choices are key pillars to encouraging optimal health while reducing uncomfortable events associated with the premenopausal and menopausal stage of life.
Below, she shares a dietary and lifestyle guideline that could improve the quality of life in premenopausal and menopausal women:
1. Include more calcium in your diet
As you approach menopause your body will be low in essential minerals such as calcium. This is so particularly because the bones absorb less calcium during menopause. This means that other steps, for example, an increased intake of foods rich in calcium, will have to be considered for women who will be prone to the bone condition osteoporosis. Foods such as milk, yoghurt, sardines and legumes are good sources of calcium, but calcium supplements could also be taken alongside these foods.
2. Don’t skimp on fibre
Whole grains should probably be your best friend as you deal with bloating. Also, having more fruits and vegetables such as apples and broccoli could help to reduce bloating.
3. Use salt in moderation
Not only will too much salt in your diet lead to high blood pressure, for which you are at greater risk with menopause, but it could also cause bloating. Salt is known for its water retention quality which contributes to bloating.
4. Drink more water
Solomon said that though important at every stage of life, water proves very effective in soothing menopause-related body changes. She explained that not only is it good for your skin, but water is proven to reduce vaginal dryness which is associated with the reduced production of the hormone oestrogen, and it can also help to reduce bloating.
5. Don’t yield to that bottle of wine
You may want to cut back on your alcohol intake. Blood vessel dilation caused by alcohol intake could significantly increase hot flashes and has been said to increase the possibility of cancer.
6. Have more soy
Some research suggests that soy acts well in suppressing hot flashes.
7. Cut back on fatty foods
Gaining weight and menopause is a terrible combination. But reducing or maintaining a healthy weight could reduce symptoms associated with menopause. Too many fatty foods in your diet increase the level of cholesterol in your body, and this can lead to the risk of heart disease. Choose low-fat products even as you try to build the level of calcium in your body.
8. Exercise more
Advancing years will lead to less physical activity, and it is natural that your energy level will decline. However, you can follow a physical exercise regimen to encourage fitness and also to ward off the middle-age spread. Exercise has also proven to be effective in reducing hot flashes and the risk of heart disease.
