Health And Fitness News 

Nutrition And Menopause

Everyone agrees that a well balanced diet is essential for good health and this is especially true when it comes to menopause.  However, the exact nutritional requirements for the menopausal female are varied and change with age.

A healthy premenopausal woman should have about 1,000 mg of calcium per day.  A 1994 consensus conference at the National Institutes of Health recommended that women after menopause consume 1,500 mg s per day if they are not using hormonal replacement or 1,000 mg per day in conjunction with hormonal replacement.  Foods which are high in calcium include milk, yogurt, cheese, some seafood products and dark green leafy vegetables (spinach and broccoli).  Calcium is also available as a pill or a powder and is easily absorbed from the gut.  For those who have milk intolerance, acidophilus milk is more tolerable.

The bone forming vitamin D is now becoming an important additive for all women nearing menopause.  It enhances calcium absorption and helps to strengthen bone.  Numerous studies have shown that post-menopausal women who take vitamin D have a lower incidence of spinal fractures and joint pains.  Other studies reveal that vitamin D consumption is associated with a marked decrease in bone pain. 

However, these issues remain controversial because not all patients demonstrate the same benefit.  One also has to be aware that excess consumption of vitamin D can lead to formation of kidney stones, constipation, abdominal pain and even bone pain.

Most dieticians and physicians indicate that an overall healthy diet for a woman during menopause should consist of foods with low fat and less saturated fat.  This diet is ideal not only for menopausal females but overall good health.  Fat intake should be less than 30% of your daily calories

Eating fruits, vegetables, and whole grain cereal products, especially those high in vitamin C and carotene are absolutely vital for obtaining all the essential nutrients for bone growth.  Other plants foods highly recommended include prunes, oranges, grapefruit, carrots, winter squash, tomatoes, broccoli, cauliflower, and green leafy vegetables. 

These foods are good sources of vitamins and minerals and the major sources of dietary fiber.  The increased fiber content not only helps with constipation but is associated with a decrease in colon cancer.  Menopausal females are encouraged to consume 20 to 30 grams of fiber per day.

We have come to realize that meat is usually tasty but not so good for health.  Meat has been associated with numerous health problems, including high blood pressure, obesity, heart disease and colon cancer.  Also, meat does not contain any essential nutrients for bone growth.

Menopause is a difficult time and can be associated with mood swings and even depression.  Some menopausal women do not even like to eat or eat an unhealthy diet.  For those individuals, supplements may be necessary.  During menopause, getting sufficient levels of some nutrients can make a significant difference in having healthy bones and controlling symptoms of menopause.  Most physicians recommend vitamins C, D and E. 

It is advisable to see a dietician to supervise the initial phase of dietary manipulation.  Large doses of some vitamins can have serious side effects.  Vitamins A and D in large doses can be particularly dangerous.