Eating healthy is unquestionably good for all women, but certain healthy foods are better than others during important life cycles, such as menopause. While all women will eventually face this period, it doesn’t make life easier, because there are so many adjustments to make. Menopause signifies physical and physiological changes such as slower metabolic rate, lower immune system, and increased health risks. Women in menopause must watch what they eat more carefully.
Paying attention to what you eat is important after you reach menopause. Make sure you know what kind of healthy foods you should include more in daily menu and grocery shopping list.
Healthy Food List for Menopause Women
There is strong connection between healthy eating and menopause, so here are foods you must consume more after reaching menopause:
Colorful vegetables and fruits.
Increasing veggies and fruits consumption is important when you reach menopause. The more colorful the fruits and vegetables, the better they are for your health. You can get huge load of vitamins, minerals, water, fiber, and natural antioxidants, which is great for digestion, circulation, and other bodily functions.
Healthy fat is important in menopause-period eating, and olive oil is one of the healthiest fat sources. Healthy fat will support various important functions in your body, such as regulating appetite, insulin production and vitamin absorption, and moderating hormone production. Replacing your butter or vegetable oil with monosaturated fat source such as olive oil can help with your health during menopause.
Oatmeal and whole grained foods.
Grains are important healthy foods for menopause women, because they have several important benefits such as helping digestion, lowering cholesterol, and regulating blood sugar level. Oatmeal and other whole grained foods such as muesli and whole wheat bread are great sources of complex carbohydrate, which take longer to digest and have lower impact on blood sugar level.
Soybeans contain isoflavone that can help increasing the production of estrogen, which in turn can reduce common menopause symptoms such as hot flashes. Soybeans also contain natural antioxidants that can help reducing risks of heart disease and cholesterol, and this applies on soy derivative products as well. Low fat soy milk and tofu are very versatile and can be incorporated in various dishes, from appetizers to desserts.
Osteoporosis is a huge concern among menopause women, so make sure you include more calcium sources in your daily meal if you reach menopause. Choose low fat calcium sources that are also rich with other nutrition, such as sardines, Greek yogurt, spinach, and almonds. You can also consume fortified juice (low sugar) and vitamin D supplement if necessary. Consult with doctor about consuming certain supplement.
Water is easy to be overlooked, but it is important to support various bodily functions, from hydrating the cells to helping digestion and flushing out toxins. You need to consume at least 2 liters of water a day, which can come from healthy beverages, watery foods such as soup, and juicy fruits or veggies. You can also make infused water if you are bored with regular water.
When menopause arrives, healthy foods must be in top priority, because they help the body functions well despite hormonal and physiological changes.