Many women find themselves in a difficult time as they reach their 40’s nearing menopause. It is a time of hormonal changes and hot flashes and weight loss would seem impossible at this age.
Pre-menopause age demands right kind of nutrition and care to avoid health risks like breast cancer, heart diseases, osteoporosis and so on. As the child bearing age passes, the production of hormone oestrogen also stops. The lack of female sex hormones oestrogen and progesterone in the bloodstream is manifested in the form of symptoms of menopause.
The female hormones also play a vital role in keeping the woman healthy by protecting her heart and by keeping her bones strong.
Heart Health
- You should not weigh more than the recommended weight of your age. So watch your calorie intake strictly.
- No to high fat.
- Check your cholesterol with fibre rich foods like oatmeal, fruits and whole grains.
Include nutritious foods like flax seeds (omega 3, fibre, phytochemicals), and almonds (calcium, vitamin e, magnesium) in your diet.
Cancer
- Lose weight by a strict watch on what you eat and how much.
- Eat a fibrous diet.
- Reduce alcohol consumption.
- Get an adequate supply of vitamins, folates and minerals.
Osteoporosis
- Ask your doctor about taking calcium supplements. You may need to increase the intake of calcium from 800mg/day during pre-menopause to 1000mg/day after menopause.
- Take vitamin D rich foods.
Reduce the number of smokes.- Exercise regularly.
Take care, ladies!
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