If you want to go through menopause in the healthiest way possible, while also working to lower some of your side effects, dietary changes are the way to go. Here are some recommended dietary changes to make.
Reduce Your Fatty Foods
The first thing you need to do if you want to make dietary changes for the relief of your menopausal symptoms is to reduce the fatty foods you are eating. This might be hard at first, but small changes are totally fine. Just remember not only will it help with your menopause, but with overall health as well. Fatty foods that are loaded with trans fats like margarine and vegetable oil are not good for you and can increase your cholesterol. Try to stick to healthy fats, and you will feel much better. Reducing your sugar and salt can also help with menopause, so that is another good limitation you should start.
Increase Your Calcium
One of the more important nutrients to have in your body when you are going through menopause is calcium, but make sure you don’t have too much of it. You want to aim for no more than 1,000 mg a day of calcium between supplements and natural food sources. Natural is always better, so first try to get your calcium from your diet, such as with dairy products or non-dairy milk like coconut milk, as well as vegetables like leafy greens. If you don’t get enough through these sources, then take a supplement every day.
Get More Iron and Fiber
Two more nutrients that are important to include in your diet for menopause are iron and fiber. Both of these help women who are in the menopausal period of life, reducing your symptoms overall and making you healthier. Iron is often found in eggs, leafy greens, nuts, and red meat, so whether you are a meat eater or not, there are options available to you. To get more fiber, try whole grains, fruit, pasta, and vegetables.
Eat more Fruits and Veggies
You probably know by know that you should be eating a certain amount of fruits and vegetables each day. This is not only important during menopause, but for overall health at this stage of your life as well. Try to have 5 servings or 2 cups of fruits and veggies every day, more if it fits within your daily diet.