There is a diet out there for every condition, desire, and lifestyle. Women in menopause are no exception. Menopause diets typically include high levels of calcium and vitamin D to ward off bone loss, but others foods are helpful in combating various common menopause symptoms. Here are nine tips to create a healthy menopause diet.
Increase daily fruit intake. Fruit is a great source of fiber, which everyone is lacking in their diet. Certain fruits, however, work to counteract sodium and water retention. Bananas, melons, oranges, and lemons are high in potassium, which can help prevent the body from storing extra water.
Think veggies every day. Vegetables offers healthy calories rich in vitamins and nutrients. Dark leafy vegetables are at the top of the list because of their high fiber content.
Add even more fiber. It is suggested that men and women consume at least 35 grams of fiber every day. Very few reach that level, with most consuming less than 10 grams. Whole wheat, healthy grains, and breads fortified with fiber are all good choices.
Leave fried foods behind. Fried foods aren't good for anyone. Broiling and baking are much healthier, though a fried treat once in a while is okay.
Skip white foods. White foods like bread, rice, and pasta contain very few healthy vitamins and nutrients. What they do contain is empty calories. A menopause diet should replace white, processed foods with whole grain and whole wheat varieties.
Change out cooking oil for omega 3 rich options. Cooking oils should contain omega 3 fatty acids to balance out the omega 6 acids consumed every day. A healthy balance of omega 3s and omega 6s is crucial to a healthy body and mind.
Add more oily fish. Another great choice to boost omega 3s in the menopause diet are oily fish like salmon and mackerel.
Drink at least 64 ounces of water a day. The time has come to listen to this piece of advice. There are no diet plans out there that forget to include water as a crucial addition. Drinking water does not mean adding another cup of coffee or diet soda. Clear, fresh water helps rid toxins from the body and regulate water retention.
Drink less caffeine. Caffeine is a diuretic and many women in menopause take prescription diuretics or water pills daily. Combining diuretics can lead to dry skin, constipation, and dehydration.
Living life in menopause has its benefits and drawbacks. Eating right is key to living a longer, happier life even if menopause is not the issue.