Menopause

Let's face it, the only good thing about menopause is the end of your menstrual cycles… Hallelujah!  Other than that, it’s not much fun.   Menopause is diagnosed after you’ve gone 12 months without a menstrual period.  Menopause can happen in your 40s or 50s, but the average is 51 in the United States.

Crazy mood changes, hot flashes, chills, night sweats, sleep problems and that lovely weight gain around your center are to be expected!  This is when you really need to pay attention to your diet.  Good nutrition can help prevent or ease certain conditions that may develop during and after menopause.

Since most women’s diets are low in iron and calcium, try to add more to your diet.

GET ENOUGH CALCIUM!   Eat and drink two to four servings of dairy products and calcium rich foods a day.  Calcium is found in dairy products, fish with bones, broccoli and legumes.

PUMP UP YOUR IRON!  Eat at least three servings of iron-rich foods a day.  Iron is found in red meat, poultry, fish, eggs, green leafy veggies and nuts.

VITAMIN D! Your body uses vitamin D to absorb calcium.  Take a supplement of at least 600 IU each day.

Of course, always drink plenty of water and eat tons of fruits and vegetables. 

Most important is to practice lots of self care during this time.  Get a massage, mani-pedis, facials, exercise, yoga.. Anything that helps bring you joy.  Your friends and family are counting on this.  Those mood swings can really get bad!

I wish I had received this information at the time.  As you know, I’m in the RED zone osteoporosis… but I’m climbing my way up!

Keep up with regular visits with your doctor for preventive health care and any medical concerns… you can do this!

Stay healthy!   Xoxo, Melinda