Menopause is something that affects every woman in a unique way. There is a large window in terms of when it can arrive and how long it can last, and the symptoms can vary dramatically – though it is rare for anyone to go through menopause without experiencing some unpleasant symptoms.
Treatments like bioidentical hormone replacement therapy from women’s health specialists like rosewellness.com can do a lot to manage menopausal symptoms and make women going through the change feel like their old selves, but as hormone levels change and the body responds, it is also vital to consider changes to nutrition. A menopausal or post-menopausal woman has some special nutritional needs, and so it is a good idea to know about these in advance and to begin enhancing your nutrition once you reach menopausal age.
Iron in the Diet
Women over 40 are advised to increase their iron intake to 8 mg per day. While you can simply take an iron supplement, it is far better to enrich your diet with more foods that contain high amounts of iron. Try and eat three portions a day of iron rich foods like liver, poultry, lean red meat, nuts, and leafy green vegetables like spinach and kale. If you are vegetarian or vegan it is even more important to make sure you are getting enough iron, given many of the best sources are in meat, eggs, fish and poultry, so be sure to look for iron enriched grain products and to eat lots of the green veg and nuts.
Whole Grains
Whole grains are always good for you, but their benefits are even more noticeable when you are an older woman. The high fiber content will help with digestive problems related to menopause and keep your digestive system working efficiently, helping prevent weight gain. They can also help you fend off heart problems. Switch to whole grain bread and pasta, and eat a high fiber, wholegrain cereal for breakfast.
Hot Flashes
If hot flashes are making your menopause hard to live with, then changes to your diet could help. Some foods and beverages can trigger a hot flash, and so should be avoided. Spicy foods, chocolate, coffee and alcohol all can serve as triggers, so cut them out of your diet and you may see a marked improvement. If you don’t like the idea of completely avoiding these pleasures, then cut them out at night, to avoid triggering flashes that will stop you resting well.
These are some positive and simple dietary changes that can ease menopausal symptoms and get you into better eating habits to support a post menopausal body. Whether you seek other treatment or not, remember that good nutrition can make a massive difference to how you feel, and how comfortably you can get through the change!
