How to Eat Right During Menopause

Good nutrition will help ease the symptoms of menopause by supplying a changing body with the nutrients necessary for optimal health throughout this transitional phase.

Things You'll Need

• Bottled Water
• Calcium Supplement
• Fiber Supplements

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Instructions

• 1

  Watch your caloric intake: A 55-year-old woman needs only 1700 calories/day. Understand that if you eat more than you need, these excess calories will end up as fat.

• 2

  Get enough calcium. A woman going through menopause needs 1000 mg of calcium a day, as does a post-menopausal woman on hormone replacement therapy. Those not on HRT need 1500 mg. of calcium/day.

• 3

  Talk to your doctor about taking a daily calcium supplement tablet, since it's difficult to get all the calcium you need through food.

• 4

  Eat a diet rich in fruits and vegetables, which contain an abundance of vitamins B6, B12, folic acid and certain antioxidants, which can help women through menopause and ease the aging process.

• 5

  Choose foods high in phytoestrogens - yams, eggs, soy products, potatoes, oats, tomatos, eggplant, apples, pomegranates, dates and cherries. Intestinal bacteria can transform these foods into sexual hormones your body can use to offset menopausal-related hormonal depletions.

• 6

  Let complex carbohydrates account for 60-80% of your daily calories. Such foods include whole grain breads and cereals, pasta and rice.

• 7

  Avoid excessive amounts of salt to reduce bloating associated with hormonal changes.

• 8

  Consume plenty of fiber to insure regular bowels movement. A daily regular movement is integral for a feeling of well-being.

• 9

  Drink 8-12 glasses of water a day. Good hydration keeps the body in homeostasis.