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Food Tips for Menopause

Water. Vaginal dryness and dry skin caused by a decrease in estrogen during menopause are common complaints among women at this time, but getting eight glasses of water a day can help maintain your skin’s moisture and offset dryness, Drinking water also helps decrease the bloating that occurs with hormonal changes, she adds. This kind of symptom is most common in the years just before periods end for good, often referred to as perimenopause.

Calcium. Your calcium needs increase during menopause because the loss of estrogen can speed up bone loss. If you’re not taking estrogen replacement, aim to get at least 1,500 milligrams of calcium a day. If you do take hormone replacement therapy, aim for 1,000 milligrams a day, she says. Because that’s difficult for most women to achieve that through diet alone, consider a combination of calcium-rich foods in your diet, like milk and nonfat yogurt, and calcium supplements.

Vitamin D3. Getting enough vitamin D3 is also critical for protecting your bones during menopause. Vitamin D3 comes from the sun, but many experts say it’s vital for women’s health to take a vitamin D supplement to ensure you’re getting enough, especially in winter and in non-sunny climates. Although the official recommended daily dose is only 400 international units for most people, many doctors recommend getting 1,000 to 5,000 international units of vitamin D3 a day. Talk to your doctor about the right amount for you.

Fruits and vegetables. Your metabolism slows down as you get older, and women in their mid-forties tend to become more sedentary. This all adds up to weight gain, one of the most dreaded menopause symptoms. By filling up on low-calorie fruits and vegetables, you can help minimize weight gain while getting the nutrients you need to stay healthy.

Whole grains. Some whole grains, such as steel-cut oatmeal, quinoa, barley, and brown rice, provide B vitamins — which help boost energy, manage stress, and keep the digestive system functioning.

Folic acid and fiber, also found in whole grains, help lower risk for cardiovascular disease, which rises after menopause.
Iron. Your iron needs actually go down during menopausal years. Focusing on lean cuts of beef, eggs, iron-rich cereals, and grains should put enough in your diet. Iron supplements (and that includes multivitamins with iron) are generally not recommended for women after menopause unless your doctor prescribes them.

Flaxseed. Flaxseed is a wonderful plant-based food with omega-3 fatty acids. Try sprinkling ground flaxseed on cereal, yogurt, and salads; it adds fiber to your diet, keeps your arteries healthy, and has some estrogen-like compounds.
Low-calorie foods in general. The plain truth is that your calorie needs decline with every decade of life. The less weight you gain during menopause, the better your menopause symptoms in general, so it’s worth adopting a diet of low fat, healthy foods that will help you maintain your weight.

What to avoid. Steer clear of alcohol, sugar, caffeine, and spicy foods, which can trigger hot flashes, aggravate urinary incontinence (another common problem during the menopause years), increase mood swings, and increase bone loss.[/vc_column_text][/vc_column][/vc_row][vc_row full_width=”stretch_row” css=”.vc_custom_1490707993149{background: #333333 url(http://nutraorgana.com/wp-content/uploads/2017/03/section-bg.png?id=971) !important;}” el_id=”contact_form”][vc_column][vc_column_text css_animation=”fadeInUp”]

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