If you have been used to junk food and prone to gaining weight until you reached menopause, this is the right time to alter your lifestyle. Balanced nutrition, along with a regular fitness regimen, helps in maintaining health and keeping away diseases such as cancer, heart disease and osteoporosis, the risk of which increases after menopause.
Fruits and Vegetables
Opt for vitamin- and fiber-rich fresh foods like fruits and vegetables instead of processed food. After menopause, you run a higher risk of suffering from heart disease and some cancers. It is important to eat green vegetables and fruits that help lower that risk. Fresh fruits and veggies are sources of vitamins E, B complex and C that, respectively, help in relieving hot flashes, bringing down sugar levels and stress, and keeping wrinkles at bay. Low-sugar fruits such as apples, berries and peaches help regulate blood sugar levels, slow down the aging process and promote collagen which supports bones, muscles and tissues.
Meats and Fish
Since you are at an elevated risk for putting on weight after menopause, low-fat foods are in order. Choose lean cuts of meat and white meat. Enjoy fish, especially the oily varieties like mackerel and salmon. These fish are sources of omega-3 fatty acids, which help keep bad (LDL) cholesterol low, promote good (HDL) cholesterol, and help regulate post-menopausal conditions including mood swings, depression and osteoporosis.
Nuts and Dairy
Almonds, Brazil nuts, pistachios and other nuts, and sunflower and pumpkin seeds are important sources of good cholesterol and cholesterol-lowering agents. Enjoying them in moderation is a healthy habit for post-menopausal women. Since bones become weaker with menopause, you may need extra calcium. Include low-fat or nonfat milk or other calcium-rich dairy products in your daily diet.
Grains and Cereals
Keeping your weight, blood pressure, blood sugar and cholesterol level down are important priorities of the post-menopausal diet. Switching to foods made completely with whole grains will support all of these goals. The minerals in whole grains help fight menopause-related symptoms like bone weakness and fatigue and the risk of breast and ovarian cancers.
General Measures
Broil or bake instead of frying in order to avoid adding extra fats to your diet. Avoid junk food and any beverages (carbonated beverages, alcohol) that add empty calories. Drink lots of water to keep your system clean and aid easy bowel movements. Have smaller helpings of calorie-rich foods, and larger helpings of fresh foods. If you need to lose weight, follow a healthy eating plan. Skipping meals or following fad diets that promise quick weight loss may create havoc with your blood sugar level and put your body through unnecessary stress.
Tags: blood sugar, fresh foods, good cholesterol, heart disease, help regulate
