During menopause, women experience a wide variety of symptoms from mild to severe. Many women notice a lack of energy, lowered libido, weight gain, hot flashes, and mood swings. These symptoms can be life altering, and this big transition is a difficult adjustment for many women. Menopause doesn’t have to be hard, in fact, through hormone therapy and healthy living, many women can experience a significant reduction in their symptoms and increase their overall quality of life.
Managing menopause can be accomplished through an integrated approach to your health. By working with a physician who specializes in hormone therapy, you can expect to experience a significant reduction in your most severe symptoms. Additionally, a balanced diet is crucial to maintaining health and wellbeing as you age. Some foods are especially powerful for aging bodies, here are 4 rules for nutrition during menopause.
Eat Calcium Rich Foods Daily
As our bodies age, our bones can become weaker. This can put you at risk for breaking bones more easily during a fall, and without proper nutrition, it takes aging adults more time to recover from a break. A diet full of calcium rich is essential to protecting the health of your bones and preventing osteoporosis. Aim to include low-fat dairy, like yogurt and milk, in your diet every day. Certain fish, like salmon, are also high in calcium, and vegetables like broccoli, are a great source as well. If you are struggling to eat plenty of calcium rich foods, your doctor can help your find a calcium supplement that is right for you.
Foods Rich in Omega-3 Fatty Acids
During menopause, women can be especially susceptible to mood swings. Foods that are rich in Omega-3 Fatty Acids have been shown to help reverse the effects of anxiety and depression. Salmon and flax seeds should be a staple in the diet of every aging adult as they are high and in omega-3s and can help lessen mood swings.
Eat Plenty of Fiber to Promote Gut Health and Avoid Weight Gain
Significant changes in the hormones your body releases can cause metabolism changes and weight gain. Dietary changes can help aging women to avoid weight gain. Fiber is an important part of any diet, but is crucial during menopause. Women should try to consume 25 to 35 grams of fiber every day, and foods like whole grains, fruits, and vegetables are excellent sources of fiber.
Drink Plenty of Water
You simply cannot maintain a healthy lifestyle without staying hydrated. Aim to drinks 1.5 to 2 liters of water everyday. Well hydrated adults will notice positive changes to their skin, their joints, more energy, less bloating and constipation along with a whole list of additionally health benefits.
If you are experiencing difficult symptoms related to menopause, Dr. Edgerton at Premier Health and Wellness can help you develop a comprehensive plan for feeling and look younger. Click here or call 512-459-4405 to schedule an initial consult.