When you’re menopausal or postmenopausal, do you need
to eat in a specific way to maintain your waistline? Are there foods that nourish healthy bones and skin and stave off hot flushes and mood swings?
Menopause can be a difficult time for women thanks to fluctuating hormone levels. A drop in oestrogen is particularly problematic. Before menopause, oestrogen helps protect the heart and bones, but it also influences fat distribution, resulting in extra weight settling on hips and thighs. Falling oestrogen levels mean that postmenopausal women have higher risks of heart disease, osteoporosis and extra weight being redistributed to the abdomen.
The combination of weight gain and a wider waistline also heightens the risks of diabetes and high blood pressure. To minimise the impact of menopause and help maintain muscle mass, national guidelines recommend establishing healthy exercise and eating habits in early adulthood. Try adding aerobic exercise and muscle-strengthening moves to your week and making the following changes to your diet.
To fight disease and keep your skin healthy, eat fruit, vegies and foods rich in omega-3 fats, and limit salt, sugar, saturated fat and high-kilojoule snacks. Women over the age of 51 should enjoy low-GI, high-fibre carbs, but reduce their daily intake by two serves (about two slices of bread) while enjoying an extra serve or two of dairy (such as a glass of low-fat milk). Alcohol, large meals and hot drinks can exacerbate hot flushes, so try to limit these and eat regular small nutritious meals instead.
