8 Tips for Eating Healthy During Menopause part 1

Staying healthy

By Rachel Meltzer Warren, MS, RD
Good news! Aging does not have to equal weight gain. Women do tend to put on a pound a year in their 40s and 50s, but it’s more likely due to a drop in activity rather than hormones.

However, hormonal changes can shift your body composition, so any pounds you do gain tend to land in your middle.

Find out how to stay slim, reduce menopausal symptoms, and cut the health risks that can rise after menopause.

Go fish

Heart disease risk is likely to rise after menopause, so you should try to eat at least two servings of fish per week (preferably those with healthy fats like salmon or trout).

“Women may want to give [fish oil] supplements a try if having two servings of fish a week is problematic,” says JoAnn Manson, MD, chief of preventive medicine at Brigham and Women’s Hospital, in Boston.

Preliminary research suggests that fish oil may also help prevent breast cancer.

Aim for two servings of fish a week—and talk to your doctor about whether or not you should try a supplement.

Slim down

If you’re overweight you can minimize menopausal symptoms and reduce the long-term risks of declining hormones by losing weight, says Mary Jane Minkin, MD, clinical professor of obstetrics, gynecology, and reproductive sciences at Yale University School of Medicine, in New Haven, Conn.

Slimming down not only reduces the risks of heart disease and breast cancer, both of which go up after menopause, says Dr. Minkin, but new research shows that it may also help obese or overweight women cut down on hot flashes.

Bone up on calcium

Your calcium needs go up after age 50, from 1,000 milligrams per day to 1,200 mg. “With less estrogen on board, your bones don’t absorb calcium as well,” says Dr. Minkin.

If you have a cup of low-fat milk, one latte, and one 8-ounce yogurt, you’re getting around 1,100 mg calcium. This means you need to take only an additional 100 mg of supplements a day—less than one caplet’s worth—to make up the difference.

If you're eating dairy, choose low-fat products. These have roughly the same amount of calcium as their full-fat counterparts, but with fewer calories.

Ease bloating

"About 100% of my patients going through menopause complain of bloating," says Dr. Minkin. Although the reasons aren’t clear, fluctuating hormones during perimenopause may play a role.

Dr. Minkin recommends cutting the amount of salt and processed carbohydrates in your diet, as they can make you retain water. But don't skimp on whole grains, which are rich in heart-healthy fiber, as well as fruits and vegetables.

If healthy food, such as apples and broccoli, make you feel bloated, Dr. Minkin suggests taking Mylanta or Gas-X to combat gas buildup.
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