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Nutrition 4 Life
Manage Menopause Symptoms with Exercise and Nutrition
Menopause can be a long, difficult transition for many women. It can begin in some women as early as there thirties and symptoms can last for years. Dealing with these changes myself for years, I have searched for ways to ease the uncomfortable changes with menopause. Aside from hormone therapy, exercising and good nutrition can make a difference in how you feel during and after menopause. Optimizing the intake of specific nutrients together with small lifestyle changes can help to maintain health and comfort through this challenging life change.
Water
A decrease in estrogen during menopause can cause dry skin. Drinking at least 64 ounces of water a day can help maintain your skin’s moisture. Drinking water also helps with the bloating that occurs with hormonal changes.
Bone Health
Your calcium intake needs to increase during menopause due to the loss of estrogen speeding up bone loss. Most women should be getting between 1,000-1,200 mg a day. Calcium can be added through calcium-rich foods and calcium supplements. Getting enough Vitamin D and Magnesium are also important for bone health and helps with calcium absorption.
Calcium -Yogurt, sardines, broccoli
Vitamin D -Oily fish, lentils, eggs, brown rice
Magnesium -Halibut, nuts, grains, green leafy vegetables
Weight Gain
It can be a challenge to avoid weight gain during and after menopause. Low fat, nutritious foods including fruits and vegetables, whole grains and lean proteins in proper portions can help you maintain your weight.
Eating fiber-rich foods, 25-35g a day, can help you feel full and satisfied as well as maintain a healthy cholesterol balance and stable blood sugar levels.
-Beans, broccoli, Brussels sprouts, avocados, pears, oatmeal, raspberries, quinoa