How to Ease Menopause Symptoms with Nutrition

After entering menopause, you will start experience typical menopause symptoms such as high blood pressure, osteoporosis and weight gain. Fortunately, most of the symptoms that appear during menopause can be eased with proper nutrition.

Foods Rich in Calcium for Women with Osteoporosis

Osteoporosis is one of the most common health problems that women are confronted with when entering menopause. In order to avoid bone fractures, the daily intake of calcium needs to be increased. This can be done by taking calcium tablets, which contain calcium carbonate, that is assimilated very fast by the body. However, if you are not comfortable with taking tablets, you can start including in your diet more foods rich in calcium. Some examples include:

  • Milk
  • Yogurt
  • Cheese
  • Oysters
  • Sardines
  • Canned salmon with bones
  • Broccoli
  • Spinach

Acidophilus milk represents a safe alternative to milk if you have an intolerance to lactose.

Foods Rich in Vitamin D for Calcium Absorption

Vitamin D is not only involved in the absorption of calcium, but also in the formation of bones. However, you need to keep in mind that vitamin D overdoses lead to some of the following adverse reactions:

  • Abdominal pain
  • Constipation
  • Kidney stones

Even though vitamin D synthesis should mainly be based on sunlight exposure, various foods can also be consumed for correcting a possible deficiency. Several such foods are:

  • Fish liver oil
  • Catfish
  • Eel
  • Herring
  • Mackerel
  • Salmon
  • Sardines
  • Tuna
  • Whole eggs
  • Beef liver
  • UV-irradiated mushrooms

Make sure that these are part of your diet, so any calcium absorption problems are avoided. According to some studies that are still disputed, by taking vitamin D for 3 years, women are able to lower the risk of spinal fracture. Since this is quite frequent in women with osteoporosis, it becomes obvious why vitamin D is so important.

Other Important Nutritional Guidelines for Menopausal Women

Foods rich in calcium and vitamin D are particularly important for menopausal women, but the other aspects of nutrition should not be neglected, either. Fat intake needs to be kept under careful observation. The amount of fat consumed each day should not exceed 30 percent of daily calories.

Fruits and vegetables, particularly the ones rich in vitamin A and C, also play an important role during menopause. Whole grain cereal products are also recommended, in addition to fruits and vegetables, as they also contain high amounts of fiber. The recommended daily intake of fiber ranges between 20 and 30 grams. Hence, you need to include in your diet some of the following foods which are rich in vitamins, minerals and fiber:

  • Broccoli
  • Cauliflower
  • Carrots
  • Grapefruit
  • Oranges
  • Tomatoes
  • Winter Squash

It is best to focus on cereals, fruits and vegetables, rather than on vitamin supplements. When you exceed the recommended daily intake of vitamins A and D, you pose several threats to your health.  

Heavy salt intake will increase your blood pressure, and so do smoked foods. Having high blood pressure during menopause is rather risky and needs to be avoided. Foods and drinks that contain processed sugar are also dangerous, as this contributes substantially to weight loss.

There are many aspects of nutrition that you need to take into consideration during menopause, but once you get started with a healthy diet, you will see that the symptoms become less serious.


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