Diet and Menopause

Some people say menopause is a natural, positive experience. Fair enough, But the symptoms and side-effects of menopause can be bewildering both to women patients and their doctors. Fortunately, a healthy diet combined with regular physical exercise really does make a difference. So whether you are in the perimenopause, menopause, or post-menopausal stage, take my advice: eat healthily and get fit.

Boning up on calcium

During and after menopause, women face some important health issues, including a higher risk of osteoporosis. Women who consumed ample calcium throughout life enter menopause with strong bones and are at lower risk of developing osteoporosis. Unfortunately, most women don't get enough calcium. In fact, one out of every two postmenopausal women consumes less than half the recommended calcium allotment (1,200 mg to 1,500 mg) needed to prevent age-related bone loss. http://www.tcmwell.com

Nonfat milk or calcium and vitamin D fortified soymilk are good sources of calcium and vitamin D, a nutrient essential for transporting calcium into the bones. Drink at least three glasses a day or take a supplement that contains 500 mg of calcium and no more than 400 IU of vitamin D.

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Apples and pears

Weight gain is a problem after menopause. In addition, postmenopausal women's figures begin to change as they gain more weight above the belt.

Apple-shaped people carry most of their weight in the waist and chest, while pear-shaped people store fat below the belt. Pears are less likely to develop heart disease, diabetes, high blood pressure, cancer and gallbladder disease. Pear-shaped people are also less likely to die prematurely from disease than apple-shaped people. In addition, diseases in pear-shaped people progress more slowly and less seriously than apple-shaped people, even if they have similar body weights and body fat percentages. Therefore, apple-shaped women may want to consider losing as little as 10 percent of their body weight to reduce disease risk. http://www.tcmwell.com

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Food and mood

As hormones fluctuate, so does brain chemistry, including a powerful nerve chemical called serotonin. Peri- and postmenopausal women who struggle with mild depression might have lower serotonin levels than other women. While low levels of the chemical may cause a woman to crave sweets and feel grumpy, an increase in serotonin turns off the cravings and restores a more agreeable mood. If serotonin is at the root of the mood swings, then including a carbohydrate-rich snack, such as a bagel with jam or a bowl of fat-free popcorn, could be all it takes to boost serotonin levels and mood.