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How to Design a Healthy Menopausal Diet
Posted by Ricardo D Argence at Feb 11th, 2009 in Menopuase
While we know the cliche that only two things are certain “death and taxes.” There is another event that is inevitable for women. Menopause is a change of life that happens to the bodies of females when they hit their 40s. As hormone levels in the system change, exciting and emporwering events begin to take place.
According to doctors, this is a natural phenomenon that happens as you leave child-bearing years behind and move into a bright new time of life. You will begin to experience power surges (hot flashes), great depth of feeling (mood swings) and your body takes on new curves (excess weight).
This seems a bit unfair to have to deal with excess pounds on top of all of the other symptoms, but nonetheless it happens. One of the reasons that menopause predisposes us to weight gain is because our natural estrogen levels begin to decrease during these years.
Over a third of most women between the ages of 45 and 50 are shown to gain a minimum of 5 pounds, although the most reliable studies indicate that actual menopausal weight gain is between 10 and 15 pounds. Less than half of all women in the studies maintained their same weight throughout the menopausal years and this was only through extreme dieting and determination.
It is important that this weight gain be controlled or prevented because those increased pounds can also increase the risk for many diseases like high blood pressure, stroke, and heart disease. Exercise is a key factor to help maintain proper weight, and females should become involved in both cardiac activities and weight training.
A woman who is going through menopause should eat a diet rich in nutrients and minerals. Pre-menopausal women need to focus on consuming more fruit and vegetable, lean meats, whole cereals and calcium rich foods.
Vitamins, minerals, and healthy foods are key ingredients to a healthy future and you will even be able to diminish many menopausal symptoms if you adjust your diet properly.
You shoul avoid: sugar, processed foods, alcohol, soy based products like tofu and caffeine.
When you add these healthy foods to a more active lifestyle, you will be able to sail through the months of menopause. The second half of your life can well be the best years because you will have transformed yourself and become even stronger, healthier, and more radiant than ever.
Products that should be in your Diet: Vitamins A, D, C and E, calcium, iron, magnesium, zinc, fiber, phytoestrogens, and isoflavones; cottage cheese; yogurt; seafood, especially fish; fresh berries and other fruits; whole-wheat cereals and breads; leafy greens like spinach, kale, and broccoli.
When you introduce a new healthy diet and exercise routines in your life you can meet the menopause with a bright smile. You may be able to sail through this normal transition if you manage to eliminate or assuage those symptoms. Taking more time to eat healthy whole foods and get more exercise will help you make this new era in your life the best one in your life.
Tags: Menopuase
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Menopause…man I’m just now recovered from the whole birthday/nursing process. Women are freaking tough.
Happy Randon Tuesday!
Actually, I am in the process of selling my mother’s house, have a kid graduating and heading to college, and Mom will be moving here, so it is some money issues that is stressing me, but really just all the responsibility. That and not being in control. I am a control freak.
So I tried the lock myself in the bedroom technique. Told the kids what to fix for supper, took some Tylenol Sinus, because I picked up some kind of sinus funk at Mom’s house (probably allergic to the paint). An hour later, hubby wakes me up with “when was the last time you put meat in the freezer?” So we lost a freezer half full of meat this week. So to say it’s not really about the money, isn’t true, but it’s mainly having to be the grownup 24/7 for three teenagers, and now an old woman. All of which are sulking, because the kids are having to use their weekends to help paint and clean up the house. Mom because I can’t move her immediately into an apartment. Only Hubby is being a gem about the whole thing. He’s been so good about it all that it’s freaking me out a little.
Doesn’t help that today is April 2 and we are under tornado warnings. My blog tomorrow will explain why I don’t do storms during the first week of April in case some of you weren’t around in 1974.
Good thing, is my prayer life is on the upswing. So keep the ideas coming. I figure it’s going to take a few months to sell the house once I get it market ready and prom, graduation and my baby going off to college are still on the horizon, so I will have time to use all of them several times over.
Becca, I’d love the flower idea, if my allergies didn’t give me such fits this time of year. I admire them through glass. KarenR. I am headed to that yoga site now. I love yoga, but the only classes they offer around here are yoga aerobics, and I am not up to jumping around. I want to be less stressed, not more.
Good news is I am not a stress eater, so I have lost 5 pounds. Keep this up, and all the clothes I haven’t yet gotten to goodwill are going to fit. LOL
So now I am going to go put away some laundry, check the weather to see when the storms are going to hit, and maybe take that nap Veggiemom suggests, since I haven’t been sleeping good lately.
commented on the eHow article "How to Avoid Heart Palpitations that may accompany Menopause"
I'm not sure about this, but you could always try puttng a little patch on your cheeks and see how that does.
I have to contradict Visionary. From a statistical POV, migraines occur more in women than men. It is also associated with menopause.
You can find more searching for migraine headache symptoms .
Aerobics & Cardio
there are several soy protien supplements that are used to counter the effects of menopause, there is also an herbal remedy called black cohosh.