As women enter menopause, it becomes more difficult for them to lose weight and keep weight off. The digestive tract becomes less efficient as you age, metabolism slows down and digestion takes longer. It's more difficult for the body to handle foods that are low in nutrition but high in calories. Eating a nutritious diet will help you feel better because it reduces the mental and physical symptoms of menopause and lowers your chances of complications.
Types of Foods
Eat more fruits and vegetables everyday. Bananas, melons, lemons and oranges contain a lot of potassium which help balance the amount of water and sodium your body retains. Vegetables like collard greens, yam, broccoli, spinach, cabbage, tomatoes and peppers will keep your body functioning properly. Eat lean protein such as skinless turkey or chicken, eggs, tuna canned in water, shellfish and fish fillets. Choose complex carbohydrates over those with refined sugar. White bread and flour, rice and pasta cause your blood sugar to spike and fall dramatically. Whole grain bread, rye, oats, wheatgerm and long grain brown rice will keep you full longer and help you avoid cravings. The same goes for regular potatoes; switch them out for whole grain pasta or sweet potatoes.
Benefits
If you concentrate on eating more green leafy vegetables, you'll get numerous vitamins that your body needs while going through menopause. In addition to the nutritional benefits, eating more fruits and vegetables will help fill you up faster. Focus on filling half your dinner plate with vegetables. One-quarter should be lean protein and one-quarter should be complex carbohydrates. Lean protein will help you burn fat and reduce cravings.
Considerations
Add oily fish to your diet. This includes salmon and mackerel. It is rich in omega-3 essential fatty acids which give your body a range of health benefits. Ask a health store about adding seaweed to your diet. Choose wakame, nori, arame and kombu varieties because they contain natural hormones and chemicals which help you during menopause. Instead of grabbing chips or cookies for a snack, choose nuts like walnuts and almonds, dried fruits such as figs and apricots, or seeds like linseeds, sunflower and pumpkin.
Prevention/Solution
Avoid fattening foods and processed cooking oils. Minimizing the consumption of these will balance your body. If you experience hot flashes or night sweats, reduce the amount of tea, coffee, sodas and spicy foods you consume; many women find they trigger hot flashes. Refined sugars such as corn syrup can also trigger hot flashes. Drink at least eight glasses of water a day and eat foods that contain phytoestrogens. Phytoestrogens are plant estrogens that connect to estrogen receptors in your body, which alleviates many symptoms. Foods in this category include seaweed, legumes, beans, yams, potatoes, apples and carrots.
Warning
Women going through menopause are more at risk for developing heart disease and osteoporosis. To prevent your risk of heart problems, focus on eating fruits and vegetables to cleanse your arteries and provide nutrients and vitamins. Make oily fish, like salmon, a staple in your diet because they contain omega-3 essential fatty acids, which helps your body circulate blood and oxygen. Avoid saturated fats as they boost your cholesterol levels and clog your arteries.
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