Switching to the Menopause Diet
Could the menopause diet be just the thing menopausal women have been searching for? It's no secret that many women experience weight gain during menopause. This is largely due to the fluctuation in hormones that is part and parcel of the physical change that is menopause. We are going to talk about the key "ingredients" of the menopause diet that can help women in this new stage of life to better manage their weight and to retain their health.
The typical age during which menopause usually occurs is between 45 and 55. Menopause is usually confirmed by the absence of a menstrual cycle for twelve consecutive months. During this time, a woman's body goes through so many changes, and some of them can affect the way her body retains certain vitamins and minerals. Sticking to a good menopause diet will ensure that one eats plenty of the foods that contain the vitamins and minerals that menopausal women typically need more of in order to maintain strong bones and muscles.
First and foremost, the menopause diet commands the acknowledgement that healthy foods are just as important in the latter ages of life as they are in the early ones. Fresh fruit and vegetables are always more preferable to canned, as processed foods have been linked to certain types of cancer. Plus, fresh fruit and vegetables hold much more nutritional value that most canned foods tend to lose during processing. Lean meats such as turkey, chicken, fish, and premium cuts of beef are best, however it is recommended that the amount of red meat consumed is restricted to about two meals a week.
Eating plenty of whole grain is a great way to avoid developing high cholesterol, heart attack, and stroke. Oats, whole grain cereals, 100% whole grain bread, as well as brown rice are just a few foods that are high in whole grain. Whole grain also has the added benefit of fiber, which is excellent for keeping one's bowel movements smooth and regular. Hemorrhoids, abdominal cramps, and bloating can be eased by incorporating more fiber into one's diet.
Calcium is an element that particularly important to women of the menopausal age. We all know that calcium fortifies bones, but women around the age of 45 are at an increased risk of developing osteoporosis. Osteoporosis is a condition in which one loses bone tissues to the point that the bones have become brittle. Brittle bones mean that one is at a much higher risk of fracturing a bone. Dairy products such as skim milk, cheese, and yogurt are great sources of calcium, but they aren't the only foods to choose from. White beans, orange juice fortified with calcium, tofu, soy beans, oats, and cabbage are also wonderful sources of calcium. It is recommended that menopausal women receive about 1200mg of calcium every day. If one cannot obtain this much through their diet, a calcium supplement would be advisable.
Omega-3 is an essential fatty acid that helps the body to circulate oxygen-rich blood throughout the body. Fish is often high in omega-3, which is why this is often referred to as "brain food". Omega-3 is also great for helping to reduce the saturated fat in one's body. There are certain types of fish which are better sources of omega-3 because they do not contain as much mercury as other fish. Some examples of high omega-3/low mercury content fish include herring, canned tuna, fresh or frozen salmon, pollock, and flounder. The fish with higher mercury content, which should not be eaten in large quantities, include tilefish, shark, swordfish, king mackrel, and red snapper.
While the recommended daily calorie allowance doesn't change for women who reach the menopausal age, the way the body treats these calories does change. Instead of burning more calories than the body uses, it is more likely to store more and burn less. This means that the foods eaten need to give the body "good" calories and less fat in order to keep weight gain at a minimum. In conjunction with a healthy diet, a gentle exercise routine can help burn fat in existing areas, but one should check with their doctor before making any serious changes in their diet or physical activity.