By the time we reach menopause, we find that our thoughts on eating have come full circle.
• We started our lives eating to live.
• We then ate what we were forced to eat by our parents (because “it’s good for you!”).
• We defied the rules by eating what we were told not to eat (because it tasted soooo good).
• Some of us then tried not to eat much at all (hunger pains changed that).
• Many of us eventually found ourselves eating for two.
• Then we had to eat just to keep up with our kids and crazy schedules.
Before we knew it, menopause began heating up our lives and our thoughts on eating shifted once again.
• We started experiencing new things; hot flashes, night sweats, and weight gain. But we weren’t eating that differently, were we?!
• Our doctors told us to stop living to eat and start eating healthier (because “it’s good for you!”).
• Guilt invaded our world for defying the rules by eating what we were told not to eat (but it tastes soooo good).
• To frantically get rid of the weight gain, we would try not to eat much at all, but on the other hand, the extra weight helped diminish the lines on our face.
• We would make life changes to try to keep the menopause symptoms at bay and get back to eating to live. Because, before we know it, it’s time to keep up with the grandkids.
If only we understood from a young age that our diet has far reaching effects on our health over our lifetime. How do we get back to the thought process of eating to live again rather than living to eat?
A healthy diet – free from the extremes of severe dieting and binge eating – can increase the opportunity for an ideal menopause. Diets rich in whole fruits, veggies, grain and legumes can provide the wide range of phytoestrogens that make the transition smoother.1
Reduce your calories intake. Pay attention to the foods you’re eating and slightly reduce the amount of calories you consume each day. By choosing a varied diet composed mainly of fruits and vegetables, you can safely cut back on calories and loose weight. Be careful not to cut back too drastically on calorie intake, or your body will respond by conserving energy, making extra pounds harder to shed. 2
Get enough calcium. Osteoporosis: (brittle bones) is a major concern for menopausal women. In addition to regular weight-bearing exercise, an adequate intake of calcium can help lower the risk of Osteoporosis. Experts recommend 1200mg of calcium per day. 3 Eating and drinking two to four servings of dairy products and calcium-rich foods a day will help ensure that you are getting enough calcium in your daily diet. Calcium is found in dairy products, fish with bones such as sardines and canned salmon, broccoli, and legumes. An adequate intake of calcium for women aged 51 and older is 1,200 milligrams per day.4 Along with calcium, you will also need Vitamin D (400 IU to 800 IU and sunlight) which helps your body to absorb calcium. 3
Pump up your iron intake. Eating at least three servings of iron-rich foods a day will help ensure that you are getting enough iron in your daily diet. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day.4
Get enough fiber. Fiber is found in plant foods such as fruit, vegetables and whole-grain and is essential for maintain a healthy digestive system. It can help you feel fuller faster, keep blood sugar levels even, and can maintain a healthy colon.6 Most adult women should get about 20 grams of fiber a day.4
Eat fruits and vegetables. Low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. The antioxidants in and other nutrients in these foods help protect against certain cancers and diseases.6 Include at least two to four servings of fruits and three to five servings of vegetables in your daily diet.4
Read labels. Use the package label information to help you to make the best selections for a healthy lifestyle.4
Drink plenty of water. This will help you stay hydrated. It’s impossible to determine how much water we all need, because this depends on many factors such as how much you eat, the climate you live in, and how active you are. As a general rule, drinking eight glasses of water every day fulfills most everyone’s daily requirement.4
Maintain a healthy weight. Lose weight if you are overweight by cutting down on portion sizes and reducing foods high in fat, not by skipping meals. A registered dietitian or your doctor can help you determine your ideal body weight.4
Reduce foods high in fat. Fat should provide 30% or less of your total daily calories. Also, limit saturated fat to less than 10% of your total daily calories. Saturated fat raises cholesterol and increases your risk of heart disease. Saturated fat is found in fatty meats, whole milk, ice cream, and cheese. Limit cholesterol intake to 300 milligrams (mg) or less per day. Also try to limit your intake of trans fats, found in vegetable oils, many baked goods, and some margarines. Trans fat also raises cholesterol and increases your risk of heart disease.4
Use sugar and salt in moderation. Too much sodium in the diet is linked to high blood pressure. Also, go easy on smoked, salt-cured, and charbroiled foods — these foods contain high levels of nitrates, which have been linked to cancer. 4
Limit alcohol intake. Women should limit their consumption of alcohol to one or fewer drinks a day.4
Take time to chew your food. Chew your food slowly, savoring every bite.4
Avoid stress while eating. When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn.4
Listen to your body. Ask yourself if you are really hungry. Try drinking water first. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.4
Eat early, eat often. Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also eating small, healthy meals throughout the day can help keep your metabolism going and ward off snack attacks. 4
Take fast foods out of your menopause diet except for the occasional treat. In fact, if you change your way of eating, you’ll probably find junk food loses a lot of its allure, and you won’t even want to eat it. 5
Add GEM Keep it cool to your daily regimen to help minimize the symptoms of menopause and the damaging effects of stress in your life.
The women of GEM want to remind all women to remember that we are the queen of our castle and we are in control of our own health!
1. Your Menopause Type.com by Dr. Joseph Collins. http://www.yourmenopausetype.com Premenopause and Perimenopausal Choices. Viewed on November 5, 2009.
2. MayoClinic.com by Mayo Clinic Staff. http://www.mayoclinic.com/health/menopause-weitht-gain/HQ01076 Weight gain after menopause. Viewed on November 11, 2009.
3. The Latest on Nutrition and Menopause – UPMC, Pittsburgh, PA, USA. http://www.upmc.com/healthatoz/pages/HealthLibrary.aspx Viewed on January 26, 2010.
4. WebMD – Food and Menopause. http://www.webmd.com/menopause/guide/staying-healthy-through-good-nutrition Menopause and Good Nutrition. Viewed on December 14, 2009.
5. Menopause Diet – How to Eat Healthy in Midlife. http://www.healthy-eating-made-easy.com Healthy Menopause Diet. Viewed November 9, 2009.
6. Helpguide.org. http://helpguide.org/life/healthy_eating_diet.htm Healthy Eating, Tips for a Healthy Diet and Better Nutrition.
Viewed on December 14, 2009