Dietary Management For Post Menopausal Women

Dietary Management For Post Menopausal Women 

Menopausal Changes :-

Hormonal Changes

Estrogen- gradually declines

Progesterone-often produced erratically

Testosterone- Levels may also rise

Body Composition Changes 

BMR declines,

Increase in Fat %

Decrease in LBM.

Digestive Health Changes

Improper nutrient absorption,

Bloating

Constipation.

Symptoms :-

Hormonal Changes

Irregular menstrual periods 

Hot flashes,night sweats 

Dry Skin, brittle hair 

Mood swings

Insomnia (sleep deprivation) 

Depression, Anxiety 

Fatigue

Weight Gain.

Dietary Changes :-

Reduce calorie intake & increase activity level

As the bone-maintaining levels of estrogen subside at menopause calcium intake should be increased

Women after menopause should consume 1,500 mgs per day if they are not using hormonal replacement or 1,000 mgs per day in conjunction with hormonal replacement.

Consume foods high in calcium  such as milk, yogurt, cheese and other dairy products; Fish, drumstick leaves, ragi and dark-green leafy vegetables like spinach and broccoli,soybean,tofu are excellent sources of calcium .  

Avoid eating raw bran, which inhibits calcium absorption and cut down on tea, coffee which promote the excretion of calcium. 

Vitamin D is required to absorb calcium & develop bone

To ward off osteoporosis, avoid carbonated soft drinks which contain high levels of phosphorus.

To prevent CHD, have a diet low in total & saturated fats & cholesterol and high in complex carbohydrates

Breast/colon/lung cancers are risks for women at menopause. Increase fruits and vegetables in diet

Fiber helps maintain bowel mobility, prevent constipation and may reduce the risk of colon cancer. 

Vitamin E, B-complex & C promote digestion and healthy skin & help some women with hot flashes.Wheat germ, nuts, eggs and olive oil are good source of Vitamin E

Natural" remedy for menopausal symptoms is phytoestrogens.Foods rich in Phytoestrogen include Soy-based products like tofu, soy nuts, soy milk & soybeans,Millet, Barley,Oats, Brown rice, wheat germ,Flax seeds, Pumpkin seeds, Sunflower seeds, Lentils, Kidney beans, chick pea, Apples, Parsley, Broccoli, Cauliflower, Carrots, Cucumbers, mushrooms, Cherries, Olives, Pears, Plums, Tomatoes, Prunes, 

For hot flashes,it is best to hydrate the body with 12-15 glasses of water.  In addition to this a lot of fluids can be taken in the form of beverages like Ice lemon tea, butter milk, vegetable juice,aam ka panna, clear soups,fresh lime etc.