#Menopuse: top ten tips

  1. Eat a variety of foods: This will ensure your body gets a mixture of all the nutrients you need.
  2. Eat the right amount for you. You may not need to eat as much as you did when you were younger unless you are very active
  3. Avoid excessive amounts of animal-based saturated fats; they may encourage weight gain and increase your cholesterol level.
  4. Have a diet rich in calcium and vitamin D (which helps you absorb calcium). Calcium is found in dairy foods, tofu, green vegetables, nuts, seeds, beans and fish with their bones in. As well as from sunlight, Vitamin D is found in oily fish, eggs and some fortified breakfast cereals.
  5. Eat at least 5 portions of fruit and vegetables daily, and preferably 9!  This is to ensure that your body gets enough disease fighting phytochemicals. Along with wholegrain starchy foods, vegetables provide the mood-regulating mineral, magnesium, which is often low in menopausal women.
  6. Eat at least 2 portions of oily fish a week, or take a fish oil supplement. This will provide long chain omega 3 fatty acids that can help protect your heart and other organs.
  7. Have something starchy and rich in fibre with each meal, such as brown rice, brown pasta, wholegrain bread and breakfast cereals. This will help keep your bowels regular and will provide you with a long lasting supply of energy!
  8. Avoid excess alcohol and caffeine. They can be toxic to your body and will drain your energy. Alcohol and coffee may make hot flushes worse and pre-dispose you to osteoporosis, and alcohol may contribute to weight gain. Reducing your caffeine consumption may also help to alleviate any breast tenderness.
  9. Cut down on salt. This can lead to high blood pressure and may cause calcium to be lost from the bones, thus predisposing to osteoporosis. A high salt diet may also exacerbate bloating. To cut down on salt, reduce the amount of processed foods you eat and don’t add salt to your food.

 

10.  And finally, enjoy your food. Eating is more than just getting adequate nutrients- make it a social occasion!

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