If you want to get through menopause as healthily as possible and reduce some of the side effects at the same time, changing your diet is the way to go. Listed below are some recommended diet changes you should make.
Reduce High-Fat Foods
If you want to change your diet to ease menopause symptoms, the first thing you should do is reduce your intake of fatty foods. This can be difficult at first, but small changes are perfectly fine. Remember, this is not only good for menopause, but also for your overall health. Fatty foods that contain trans fats, such as margarine and vegetable oil, are not good for you and can raise your cholesterol. Try to stick to healthy fats and you will feel much better. Reducing sugar and salt can also help with menopause, so you should start doing that too.
Take More Calcium
One of the most important nutrients during menopause is calcium, but make sure you don’t take too much. You shouldn’t take more than 1,000 mg of calcium a day through supplements and natural food sources. Natural calcium is always better. So first try to get your calcium from food sources such as dairy or non-dairy products, for example coconut milk, and vegetables, for example leafy greens. If these sources are not enough, take a daily supplement.
Take More Iron And Fiber
Iron and fiber are two other important nutrients to include in your menopause diet. Both help menopausal women by relieving common symptoms and making you healthier. Iron is often found in eggs, leafy greens, nuts and red meat, so whether you eat meat or not, you have several options available. To get more fiber, eat whole grains, fruits, pasta and vegetables.
Eat More Fruit And Vegetables
You probably already know that you should eat a certain amount of fruit and vegetables every day. This is important not only during menopause, but also for general health at this stage of life. Try to consume 5 servings or 2 cups of fruits and vegetables every day, or more if they fit into your daily diet.