To compensate for this loss of protection, women should adopt a diet that is low in total and saturated fats and cholesterol and high in complex carbohydrates, such as grains, fruits, and vegetables. Breast , colon , and lung cancer are other significant health risks for menopausal women. There is much scientific evidence suggesting that a diet rich in the antioxidant vitamins A , C , and E and beta-carotene may have a cancer-protective effect. In addition, many foods containing antioxidants are also important sources of dietary fiber, helping to alleviate the constipation often noted during menopause.
Vegetarians May Have Less Discomfort
In the United States, anecdotal evidence has begun to emerge among vegetarian women, many of whom seem to have less menopause-related discomfort. Researchers are beginning to postulate that diets rich in plant-derived estrogens, particularly from soy products and legumes, may help to modulate the body’s hormonal fluctuations at menopause. Women with a history of breast cancer should avoid high intake of soy products, as the naturally occurring estrogens in soy may contribute to development of some types of breast cancer.
A Note on Caffeine and Alcohol
Because caffeine can increase the number and intensity of hot flashes, and has also been implicated in osteoporosis and a rise in serum cholesterol, it is difficult to recommend caffeine use at menopause.
And although many studies have noted the beneficial effects of alcohol on heart disease, the majority of these studies have been conducted on men. Generalizing the benefits to women at midlife could be unwise, particularly because alcohol may aggravate hot flashes and heavy alcohol use is a known risk factor for osteoporosis.
Watch What You Eat and Keep Fit
Menopause is associated with reducing resting- and physical activity-related energy expenditure and increasing central fat stores (stomach and thighs), which are risk factors for heart disease. To maintain body weight at premenopausal levels, women may need to cut back their caloric intake by 10-15%, and increase physical activity.
Although menopause presents special challenges to women, consuming adequate amounts of calcium, limiting animal fats, eating plenty of whole grains, legumes, fruits and vegetables, and frequent exercise can help ensure women a healthful passage through menopause.
Menopause: Nutritional Essentials was originally published on blackdoctor.org
