Key Nutritional Goals During Menopause:
Hormonal Balance:
- Certain foods can help balance hormones and reduce symptoms like hot flashes and mood swings.
- Focus on foods rich in phytoestrogens (plant compounds that mimic estrogen) to support hormonal health.
Bone Health:
- As estrogen levels decline during menopause, bone density can decrease, increasing the risk of osteoporosis.
- Ensure adequate intake of calcium, vitamin D, and magnesium to support strong bones.
Heart Health:
- Post-menopausal women are at higher risk for cardiovascular diseases, so a heart-healthy diet rich in healthy fats, fiber, and antioxidants is essential.
Managing Weight:
- Hormonal changes can lead to weight gain, particularly around the abdomen. A balanced, nutrient-dense diet can help manage weight and maintain a healthy metabolism.
Digestive Health:
- Menopause can impact digestion, with some women experiencing bloating, constipation, or indigestion. A fibre-rich diet can support digestive health and reduce discomfort.
