A GUIDE TO HEALTHY EATING AND MEETING DAILY NEEDS
FOR ALL WOMAN WHO REACHED THE AGE OF 40
Menopause represents the end of menstruation.Its a gradual process, which is a normal part of life and is not considered a disease or a condition.
Despite being a natural process in the body of any woman, menopause can cause drastic changes that trigger severe symptoms. A reduction in estrogen levels can lead to the symptoms of menopause.The lack of estrogen can make a woman more vulnerable to osteoporosis and heart disease or stroke.
Changes to the menstrual pattern, Night sweats,hot flashes,mood fluctuations,vaginal dryness,depression,hair changes,headache,urinary changes,weight gain and fatigue.
Most women over the age of 40 can maintain a healthy weight consuming 1,600 to 2,200 calories a day.
Foods to incorporate:
Whole grains such as oatmeal,whole wheat bread,brown rice,amaranth and barley.(to avoid heart problems)
Fruits and veggies are low in calories.women need 2 to 3 cups of vegetables and 1 ½ to 2 cups of fruit each day.
3 servings of low fat or nonfat dairy like 1 cup of milk,yogurt,cheese. Non-dairy sources of calcium include soy milk,fortified orange juices and cereals.(to promote bone health)
Sea food and beans are heart healthy and reduce the risk of heart disease and blood pressure.
Eat high protein and calcium foods like almond,leafy greens,chicken,fish,beans and lentils.
Eat more nuts and dates.
Foods to avoid:
Processed meat,fried foods,sugar(causes aging), sugary beverages, aerated drinks.
Ghee,dalda,white sugar and maida
Avoid more spicy foods and oily foods.
Avoid coffee and fruit juices(eat raw fruits)
note: it’s a general advice it may vary from one person to other ..depends upon their medical condition it may change
– Ezhilarasi; MSC Dietetics.
Holds MSc in Dietetics, Expert in food and health. Gives diet plan depends upon their medical condition and individual needs. Also diet plan for obesity, diabetics, renal calculi (kidney stone), GI problems (gastrointestinal problems), menopause,etc..
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