Nutrition during menopause

The article was professionally consulted with Specialist Doctor I Le Khac Hieu - Obstetrician and Gynecologist - Department of Obstetrics and Gynecology - Vinmec Ha Long International General Hospital.

When entering menopause, you need to add a variety of foods to get all the nutrients that your body needs. Because your diet often lacks iron and calcium, you should note:
Get enough calcium: Consume dairy products and calcium-rich foods every day. Calcium is found in dairy products, fish with bones (such as sardines and canned salmon), broccoli, and legumes. You need to get enough 1,200 milligrams per day. Get enough iron: You need to add iron-rich foods every day. Iron is found in lean red meat, poultry, fish, eggs, green vegetables, nuts, and grain products. The recommended amount of iron for older women is 8 milligrams per day. Fiber: Consume foods rich in fiber, such as whole grain breads, cereals, pasta, rice, fresh fruits and vegetables. Most adult women need 21 grams of fiber per day.

Eat fruits and vegetables: You need to eat plenty of fruits and vegetables every day. Read product information carefully: Use the information on the package label to help you make the best choices for a healthy diet Drink plenty of water: As a general rule, we need to drink eight glasses of water a day . That meets the daily activity requirement for most adults. Even though you need to lose weight, don't skip meals. . A dietitian can help you determine your ideal body weight. Cut down on high-fat foods: You need to consume 25-35% of your fat intake each day or less of your total daily calories. In addition, saturated fat should be limited to less than 7% of total daily calories. Saturated fats raise cholesterol and increase the risk of cardiovascular diseases. They are found in fatty meats, whole milk, cream, and cheese. Do not consume more than 300 milligrams of cholesterol per day. In addition, trans fats can also raise cholesterol and increase the risk of cardiovascular disease. They are found in vegetable oils, some baked goods, and some margarines. Use sugar and salt sensibly: Too much sodium in the diet is associated with a higher risk of high blood pressure. In addition, you need to be careful when consuming smoked foods because these foods are high in nitrates, which have been linked to cancer risk. Limit alcohol: The use of alcohol and products containing alcohol should be avoided.

Plant-based foods contain isoflavones (plant estrogens) that act in the body like a form of estrogen. For this reason, soy may help reduce symptoms of menopause, although research results have not been definitive. Some experts suggest that adding these foods can help lower cholesterol levels and reduce hot flashes and night sweats. Isoflavones can be found in foods such as tofu and soy milk.

If you're experiencing hot flashes during menopause, you need to avoid foods that make them worse and more frequent, such as spicy foods, caffeine, and alcohol.

Because there is a direct link between a lack of estrogen after menopause and the development of osteoporosis, taking the following supplements, in combination with a healthy diet, helps reduce the risk of these diseases: during this period :
Calcium: If you think you need to take a supplement to get the calcium your body needs, you need to get tested first. A 2012 study found that taking a calcium supplement may increase the risk of heart attack in some people, however other studies suggest that increasing dietary calcium intake through dietary sources does not appear to increase this risk. Vitamin D: The body uses vitamin D to absorb calcium. People aged 51 to 70 should consume 600 IU per day. People over 70 should get 800 IU per day. Supplementing with more than 4,000 IU of vitamin D per day is not recommended because it can damage the kidneys and weaken bones. Currently, Vinmec International General Hospital has a package of pre-menopausal health examination and counseling. When registering for an examination package, customers will be examined and consulted with a specialist in Gynecology; Perform tests to assess hormonal status such as:
Gynecological examination Gynecological examination, breast examination Transabdominal ultrasound of uterus and ovaries Taking samples for cervical-vaginal cytology Mammogram (2 sides) Osteoporosis Measurement Perform other tests to detect premenopausal conditions, if any.

Reference source: webmd.com