7 Healthy dietary guidelines for menopausal women & bull; hello healthy

Menopause happens to every woman. At this time, a woman's body might change. This is the time for women to change their lifestyle for the better so that health in old age is maintained. Eating nutritious food and staying active in physical activity is the key. Want to know more about how to eat well at menopause? Check out the following reviews.

Why is it necessary to maintain a diet at menopause?

Menopause can occur at various ages, the average menopausal woman is at the age of 51 years. Many changes that occur in women after menopause, a woman's body may not be what it used to be. Postmenopausal women can gain weight. This can occur due to hormonal changes at menopause.

Postmenopausal women usually find it more difficult to maintain their weight. You will lose a lot of muscle mass and gain more fat, especially in the abdominal area. This of course can increase health risks, such as high cholesterol, high blood pressure, diabetes, and others.

For that, you need to maintain a diet, so that your weight is well controlled. This is the key to improving your body's health and preventing you from various health problems.

What is a good diet at menopause?

To keep your weight normal and healthy, you need to take care of your daily diet. The following is a healthy diet for menopausal women.

1. Increase consumption of vegetables and fruit

You are advised to consume 5 servings of fruits and vegetables every day. This amount can help meet the needs of vitamins and minerals, as well as fiber. Research has shown that people who eat at least 5 servings of vegetables and fruit every day have a lower risk of heart disease, stroke and cancer. Eating lots of vegetables and fruits can also help maintain weight.

2. Drink a lot

Postmenopausal women usually experience vaginal dryness and dry skin caused by a decrease in the hormone estrogen. So, by drinking plenty of water (at least eight glasses per day), it can help keep your skin moisturised. Drinking lots of water is very necessary to keep your body hydrated.

3. Inadequate protein needs

Protein is needed by the body to boost the immune system and repair damaged cells. Many food sources contain protein, so it is very easy for you to meet your protein needs. Lean meat, fish, eggs, and nuts are some good sources of protein for you.

4. Get enough calcium

The decrease in the hormone estrogen during menopause makes bone mass lose quickly, so that bone health decreases. For that, you need to meet your calcium needs to help maintain bone health. You are advised to meet the needs of calcium as much as 1200 mg per day. You can find calcium in milk, yogurt, cheese, fish with bones (such as sardines and anchovies), broccoli, and nuts.

5. Get enough iron

Apart from calcium, another nutrient that is important for you to fulfill during menopause is iron. You are advised to meet your iron needs as much as 8 mg per day. You can get this from lean red meat, chicken, fish, eggs, green leafy vegetables, nuts, and seeds.

6. Reduce consumption of fatty foods

Fat is actually needed by the body. However, too much fat in the body is not good either. In addition, pay attention to the type of fat you consume. Try to meet your body fat needs that come from unsaturated fats (such as avocado, salmon, and olive oil).

Conversely, limit your consumption of foods that contain saturated fats and trans fats (such as fatty meats, margarine, and fried foods). This can help maintain cholesterol levels in your body. High cholesterol levels in the body can increase the risk of heart disease and stroke.

7. Limit the use of sugar and salt

Consumption of too much sugar or sugary foods and drinks can lead to excess weight gain. Also, it can increase the risk of tooth decay. Meanwhile, eating too many foods that contain high salt can increase the risk of high blood pressure.