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Guidelines for an Effective Diet

The time to develop a healthy diet has never been better than when you start experiencing menopause. Not only do estrogen levels begin to decrease, but also metabolism slows down and health risks become more dangerous. This means a healthy lifestyle should be more than just an option.

Though there are some symptoms that cannot be avoided—such as hot flashes, mood swings and vaginal dryness,—they can definitely be controlled. Other risks such as high cholesterol levels and weight gain can be fought by committing to regular exercise and most importantly healthy eating habits.

 Iron and Calcium

Iron and Calcium are going to be your best friends during menopause. Make sure you are getting anywhere from two to four servings of Calcium every day. You’ll find Calcium in dairy products, fish (which can also help with vaginal dryness), broccoli and legumes. The goal that you should be aiming for each day should be about 1,200 milligrams per day.

When it comes to Iron, three servings daily of Iron-rich foods will do the trick. Foods you can find Iron in are red meats, fish, eggs, chicken, nuts and vegetables. Eight milligrams per day proves to be plenty for women going through menopause. 

Drink Plenty of Water

You’ve probably heard that you need to drink plenty of water for your entire life. Health authorities recommend that a person drink at least eight glasses of water to stay hydrated throughout the day. Not only does this prevent dehydration, but it moisturizes your skin and helps fight vaginal dryness.

Water is essential in our health and should be consumed all throughout the day, even if you don’t feel thirsty. 

High-Fat Foods and Weight Management

It has been reported by experts that women going through menopause have reduced metabolisms. This can lead to higher risks of developing Type 2 Diabetes and fatal cholesterol levels. Fats should only make up 25 to 30 percent of your total daily calories.

If you have any concerns or need expert advice, don’t hesitate to contact your local doctor or registered dietarian.

A healthy diet will lead you away from vaginal dryness and toward a healthy life after menopause. Remember, this doesn’t have to be a negative experience if you don’t want it to be.

Sources:

http://www.webmd.com/menopause/guide/staying-healthy-through-good-nuitrition#1

http://www.everydayhealth.com/hs/guide-to-managing-menopause/the-optimal-menopause-diet/

 

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