Menopause Diet



Menopause Diet

  • Menopause is a normal hormonal change that all women go through approximately after the age of 40. During this state, the hormone estrogen and progesterone, responsible for the production of calcium is not being produced in the body causing a hormonal imbalance. Postmenopausal symptoms may include hot flashes, night sweats, bleeding, irritability, dryness, mood swings, depression, and an increased risk of developing osteoporosis and increase risk for bone fracture. In order to alleviate these symptoms and prevent the risk of developing further clinical conditions, there are natural remedies that can be in taken.  These remedies can restore the body's imbalance and aid in reaching homeostasis.
  • ​Replenish  your Vitamin D: Vitamin D is very important for the absorbtion of calcium in the human body and for bone health. Vitamin D supplements can be taken as a source to replenish and restore levels. A natural source of Vitamin D is the sun, but remember to always wear sunscreen and to avoid too many hours in the sun (preferrably limit to 20-30 minutes daily). Other sources of vitamin D include fatty fish (tuna, salmon, trout), some grocery products (orange juice, milk, egg yolk, cereals, cod liver oil, and beef liver.

  • Naturally replenish your calcium: Natural sources of Calcium can be consumed by post-menopausal women in order to restore the body's calcium levels necessary for bone production and the health of our skeletal system. Postmenopausal women can intake at least 2-4 servings of calcium rish supplements/day. Calcium homeostasis can be reached by in taking 1200 Milligrams of calcium/day. However, there have been studies suggesting that these supplements do not prevent fractures in healthy women. It is best recommended that postmenopausal women replenish their calcium with a balanced diet, using only natural/organic sources. Remember to only intake a balanced amount, more is not better. Talk to your provider about your condition to obtain the latest remedies available.
  • Foods that contain calcium: Dairy products are one source of calcium rish foods, however, they are not the healthiest, and are not easily absorbed by the human body, especially for those that are lactose intolerant. Fortunately, there are other great sources of calcium rich foods in the market which include broccoli, legumes, as well as fish (sardines, salmon). 
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  • Other supplements to replenish: Estrogen can be in taken by natural food sources such as soy beans, and in herbs such as Black Cohosh. Phytoestrogen can be obtained from flax seeds and sesame seeds, Red Clover Tea, Soy. Wild Yam is an ingredient rich in progesterone and can prevent psychological health. Ginsen can aid in the elimination of symptoms such as dryness pain ,tearing, hot flashes, and moodiness. Post-menopausal women should also increment their iron intake to atleast 8mg/day by eating more fish, lean red meat, eggs, poultry, vegetables, nuts, and grains. Another supplement that post-menopausal women should increase their intake to at least 21 grams/day is fiber. Foods rish in fiber include beans, rice, pasta, cereals, whole grain bread, fruits (2cups) and vegetables (2cups). Fruits are a great source of food because they are rish in enzymes that help the body in the digestion process, and vegetables are great because they work as great anti-oxidants.