Special Nutritional Needs During Menopause

Women going through the menopause time of their life often experience hot flashes. There are some things that you can do regarding your diet that may bring some relief from hot flashes. The list also includes things to avoid in order lessening your chance of experiencing hot flashes.

Women should try to avoid tea, coffee, alcohol, any soft drinks that contain caffeine; spicy foods and they should also avoid smoking.

Many women have found relief while taking black cohosh. Black cohosh is an herb that has been used in Europe for quite some time with great success for treating hot flashes. The use of black cohosh for the treatment of menopausal symptoms is supported by the American College of Obstetricians and Gynecologists for a period of up to 6 months. There are current studies that are geared for determining the long-term use (more than 6 months) of black cohosh for menopausal symptoms.

Soy is another substance that is being used to treat menopause symptoms. Soy contains phytoestrogens, which are estrogen-like substances. The best way to start to bring soy into your diet is by using whole soy products such as soymilk or tofu. The North American Menopause Society recommended in 2000, for women to consume 1 to 2 servings of soy products daily to help relieve menopausal symptoms.

The calcium requirements of a menopausal woman should be 1,000 mgs of calcium each day and 1,500 mgs of calcium if they are not using hormonal replacement. Women should seek foods that are high in calcium including broccoli, spinach, and canned salmon with bones, sardines, and also oysters. They can also take calcium tablets, and calcium carbonate, which the body can easily absorb. Those women who are lactose intolerant which many women are over 40, they can try acidophilus milk. In order to absorb calcium properly the body needs vitamin D. You must be careful with vitamin D though because high doses can lead to kidney stones, constipation, or abdominal pain.

Menopausal women should also choose foods that are low in fat, saturated fat, and cholesterol. The total fat intake each day should be less than 30% of your total daily calories.

It is important for menopausal women to eat fruits, vegetables, and whole grain products. Making sure that they are eating foods that are high in vitamin C and carotene. Foods such as oranges, carrots, winter squash, grapefruit, tomatoes, broccoli, cauliflower, and also green leafy vegetables. They should have 20 to 30 grams of fiber each day in order to keep their colons healthy and bowels working properly. Fiber also reduces the risk for colon cancer.

Menopausal women are more at risk for high blood pressure so they need to limit salt intake, which includes limiting or avoiding salt-cured and smoked foods, ham, bacon, bologna, and also hot dogs.