Nutritional Needs of Menopausal Women

UMMATIMES - Therefore, those of you who are entering premenopause (35 years until menopause) need foods high in calcium including yogurt, cheese, milk and other dairy products, oysters, sardines, salmon and dark green leafy vegetables such as spinach and broccoli. The need for Vitamin D is also very important for calcium absorption and bone formation. A study shows that women with postmenopausal osteoporosis who take vitamin D for 3 years significantly reduce the incidence of vertebral fractures although this research is still being developed to adjust the need for excess vitamin D will cause health problems such as kidney stones, constipation, or upset stomach.

The nutritional guidelines for those of you entering the age of menopause, choose low-fat foods. Fat contains more calories (9 calories per gram) either carbohydrates or protein (each has only 4 calories per gram). Fat intake should be less than 30 percent of daily calories. Also eat fruits, vegetables, and whole grain cereal products, especially those high in vitamin C and carotene. These include oranges, oranges, carrots, tomatoes, broccoli, cauliflower, and green leafy vegetables. These foods are a good source of vitamins and minerals and a major source of dietary fiber. Fiber helps maintain bowel mobility and may reduce the risk of colon cancer. People who are young or entering premonopause are encouraged to consume 20 to 30 grams of fiber per day. Reduce foods with excess salt content that is usually found in fast food. Examples are sausages, smoked fish and hot dogs. In addition to not being good in nutritional intake, entering menopause will also result in a high risk of hypertension. Avoid foods and drinks that contain processed sugar. Sugar contains bad calories which can replace nutritious food so that it can add to excess body weight.

You can add a supleman if needed. We recommend that you consult first so that these supplements are really needed by your body. A nutritionist should be able to adapt this to meet your individual nutritional needs. Using supplements without supervision can be dangerous because large doses of the vitamin may have some serious side effects. Vitamins A and D in large doses can be very harmful to your body. As you age, your body needs less energy due to decreased physical activity and loss of body mass. So increasing your activity level will increase your need for energy and help you avoid gaining weight. Weight gain is common in menopausal women, possibly due in part to decreased estrogen. Do regular exercise for those of you to enter the age of monopause, walking is a mild exercise that has many benefits.