Some changes are inevitable as you age. Especially if you are a woman, coming to terms with these changes can be particularly taxing. Sadly, some distinct complications and signs related to ageing and menopause can’t be altered. But the good news is, proper nutrition can help contain or ease these conditions that may appear during and after menopause.
During this phase, you can opt for a variety of foods to absorb all the nutrients you require. Follow these guidelines to keep menopause from affecting your daily life-
Get sufficient calcium. Consume two to four servings of dairy products and calcium-rich foods in a day. Calcium is present in dairy products, fish with bones (like canned salmon and sardines), Broccoli, and Legumes.
Pump up some iron. At least three servings of iron-rich foods a day should keep the fatigue at bay. Lean red meat, eggs, fish, poultry, leafy green vegetables, nuts, and whole grain products are packed with theSurprisingly goodness of iron. The suggested dietary consumption of iron for older women is 8 milligrams a day.
Get enough fibre. Help yourself with a generous dose of foods high in fibre, such as whole-grain bread, pasta, cereals, fresh fruits, rice, and vegetables. Adult women should consume about 21 grams of fibre in a day.
Eat vegetables and fruits. Have at least one and a half cups of fruit and 2 cups of vegetables every day.
Read labels. Use the information mentioned on the label so that you make the best choices for a healthy lifestyle.
Drink water. As a rule, drink plenty of water every day. That satisfies the daily requirement for most healthy adults.
Manage a healthy weight. If you’re overweight, hold back on the portion of food and eat fewer foods that are rich in fat. Don’t skip meals, though. A certified dietitian or your doctor can guide you to figure out your ideal body weight.
Keep away from high-fat foods. Fat should deliver 25%- 35% or less of your daily calorie intake. Also, restrict saturated fat to less than 7% of your total calorie intake. Saturated fat elevates cholesterol and increases your risk for heart disease. It’s present in fatty meats, ice cream, whole milk, and cheese. Control the consumption of cholesterol to 300 milligrams or less each day. And be wary of trans fats found in vegetable oils, baked goods, and in some margarine. Trans fat also increases cholesterol and raises your risk for heart disorders.
Use sugar and salt in moderation. Excessive sodium in the diet is connected to high blood pressure. Also, watch out for salt-cured, smoked, and charbroiled foods- these foods contain high levels of nitrates, which have been related to Cancer.
While menopause may be here to stay, that shouldn’t stop you from living life to the fullest. And for everything else, you can always seek the assistance of a specialist from tiyo.in.