Menopause, a natural stage in a woman’s life, brings a host of changes and challenges. One aspect that is crucial to consider is nutrition.
Eating the right foods and avoiding others can help you navigate this change with vitality and optimal health.
This article will discuss the key foods to eat and those to avoid so you can thrive during menopause and beyond.
Diet and menopause
During menopause, which is the end of a woman’s menstrual cycle, estrogen levels decrease and may lead to health issues.
The rate of bone loss speeds up, increasing your risk of low bone density, osteopenia and osteoporosis, according to the Iowa Clinic. There’s also a higher chance of having a heart attack, stroke or other heart-related issues. Caffeine, sugar, salt, cigarettes and alcohol exacerbate these risks.
Body composition also changes during menopause; your lean body mass decreases while your percentage of fat mass increases by 1.7 percent per year, according to a 2021 article in Nutrition in Menopausal Women: A Narrative Review, by Dr. Poli Mara Spritzer, of Hospital de Clinicas de Porto Alegre in Brazil, and colleagues.
Fortunately, you’ll find help from a variety of common foods, from veggies to lean meats.
Foods to eat during menopause
1. For healthy bones, eat foods containing vitamin D and calcium:
- Brussels sprouts
- Sesame seeds
- Dried figs
- Oily fish
- Nuts and seeds
2. For maintaining a healthy weight, eat fiber-rich foods
Fiber will help you maintain your weight. The goal: Aim for 21 grams of fiber per day, according to MedicineNet :