COTTAGE GROVE SENTINEL May 20, 2015
11A
Menopause diet: What to eat and what to avoid
Healthcare professionals note
that the foods women eat can
affect how they feel during
menopause. Some foods may
reduce or eliminate troublesome
symptoms, while others actually
may make conditions worse.
Weight gain, hot fl ashes, lack
of energy, and mood swings are
some of the more widely known
symptoms of menopause, which
is the time when a woman’s
menstrual cycle permanently
ceases due to the natural
depletion of ovarian follicles
and oocytes. Elevated follicle
stimulating hormone, or FSH,
and low estrogen levels are
consistent with menopause
and can cause any number of
symptoms. While hormone
replacement therapy is one
option, women may fi nd that
changing their diets is enough to
make them feel better and may
even help them reduce their risk
for certain diseases and better
manage some of the negative
side effects of menopause.
• Osteoporosis: Menopausal
women
at a
SOUTH LANE COUNTY are
greater
risk for
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osteoporosis, a condition in
which bones become weaker
and more brittle. Increasing
one’s intake of foods rich in
calcium and vitamin D can help.
Calcium-rich foods include low-
fat yogurt, sardines, broccoli,
and fi rm tofu.
• Weight gain: It’s possible
to gain some weight during
menopause. Data from the
International Menopause
Society and the Mayo
Clinic point to decreases in
metabolism as the source
of menopausal weight gain.
Women should cut back on
fatty foods and trim any visible
fats from the foods they cook.
Eating foods high in complex
sources of fi ber can help a
person to feel full on less food.
• Mood swings: Hormone
fl uctuations may lead to mood
swings and feelings of anxiety
or depression. Improve mental
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well-being by increasing intake
of foods rich in B vitamins and
omega-3 fatty acids. Consuming
whole grains, lentils, fl axseed,
and oily fi sh can help.
• Risk for other diseases:
Women who are menopausal
are at an elevated risk for breast
cancer and even cardiovascular
disease. The North American
Menopause Society
says such women
should cut down on
alcohol consumption,
which can contribute
to increased risk for both of
these conditions. Women who
have between two and fi ve
drinks per day are one and a
half times as likely to get breast
cancer than women who don’t
drink at all.
• Fatigue: Foods can control
how the body sustains energy
levels. Sugary foods may
provide a fast jolt of energy,
but that boost often dwindles
shortly thereafter. Look for
carbohydrates from fruits
and vegetables, as such carbs
provide longer-lasting
PUUBHF SPWF energy. Boosting iron intake
also may provide more
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pep and may even boost
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Smart food choices can help
women reduce the severity
of some uncomfortable
symptoms and side effects
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of menopause.
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