Menopause is the time that marks the end of your menstrual cycles. It’s a normal part of aging and marks the end of your reproductive years. It typically occurs in your late 40s to early 50s. you age, the reproductive cycle begins to slow down and prepares to stop. In this stage your body can change in different ways. As oestrogen get decrease, your periods may become irregular and/or heavy and you may lose your fertility. You may feel other different physical changes for each women like higher blood pressure, changes in cholesterol levels (increasing risk of heart disease), and losing calcium from your bones (raising the risk of osteoporosis),weight gain, hot flushes, night sweats, irritability, poor concentration, more frequent headaches, and joint pains these all because of lack of oestogen.
Some risk factors and symptoms associated with aging and menopause can’t be changed. But good nutrition can help prevent or ease certain conditions that may develop during and after menopause.During menopause, eat a variety of foods to get all the nutrients you need. Since women’s diets are often low in iron and calcium, follow these guidelines:
Maintain calcium level – Eat and drink two to four servings of dairy products and calcium-rich foods in a day but It can vary according to individuals requirement . Calcium is found in dairy products, fish with bones , broccoli, and legumes. Aim to get 1,200 milligrams per day.
Maintain iron level- Eat at least three servings of iron-rich foods a day but It is also vary according to individuals requirement. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day.
Increase fiber consumption- If you really want to help yourself then you have to increase the consumption of fiber rich foods, such as whole-grain breads, cereals, pasta, rice, fresh fruits, and vegetables. Most adult women should get about 21 grams of fiber a day.
Have lots of water – As a general rule, drink eight glasses of water every day. That fulfills the daily requirement for most healthy adults.
No high-fat foods. Fat should provide 25% or less of your total daily calories. Also, limit saturated fat to less than 2% of your total daily calories. Saturated fat raises cholesterol and boosts your risk for heart disease. It’s found in fatty meats, whole milk, ice cream, and cheese.
Control of you salt intake –Too much sodium in the diet is linked to high blood pressure. Also, go easy on smoked, salt-cured, and charbroiled foods – these foods have high levels of nitrates, which have been linked to cancer.