What should you be incorporating in your diet if you are Peri – Post Menopausal?
Menopausal women have specific nutritional needs to help them through the changes in their body during this phase. Some of the key vitamins and minerals that should be included in a menopausal woman’s diet are:
- Calcium: This mineral is essential for maintaining strong bones and teeth. Calcium-rich foods include dairy products, leafy green vegetables, nuts and seeds.
- Vitamin D: This vitamin is important for calcium absorption and bone health. It can be found in fatty fish, eggs, and fortified foods such as cereal and milk.
- Vitamin B12: This vitamin is essential for maintaining healthy nerve function and producing red blood cells. It is found in animal products such as meat, fish, and dairy.
- Iron: This mineral is essential for carrying oxygen in the blood. Iron-rich foods include red meat, poultry, fish, and leafy green vegetables.
- Vitamin E: This vitamin is an antioxidant that helps protect cells from damage. It can be found in nuts, seeds, avocados, and vegetable oils.
- Vitamin K: This vitamin is essential for blood clotting and maintaining strong bones. It can be found in leafy green vegetables, broccoli, and Brussels sprouts.
- Magnesium: This mineral is important for maintaining healthy muscles and bones. It can be found in leafy green vegetables, nuts, and seeds.
- Omega-3 fatty acids: These healthy fats can help reduce inflammation and improve heart health. They can be found in fatty fish such as salmon and tuna, as well as in flaxseeds and chia seeds.
Eat Enough Protein
Eating more protein is not only important in building muscle as we already know, but also it has proven to help in losing fat as it has a higher thermic effect of food than fats and carbs (it burns more calories in the digestive process).
It can take around 20 minutes for your stomach to tell your brain it’s full. If you’ve already eaten too much in the first 10 minutes, you haven’t given your brain the chance to figure it out. Half an hour later, you’ll feel uncomfortable from too much food. Slow down and you may find that not only do you eat fewer calories, but you also feel more satisfied.
It’s important for lots of reasons. It jump-starts your metabolism and stops you from overeating later. Plus, studies show that adults who have a healthy breakfast do better at work, and kids who eat a morning meal score higher on tests. If a big plateful first thing isn’t for you, keep it light with a granola bar or a piece of fruit. Just don’t skip it.
Drink Plenty of Water
It can do so many good things for you. Staying hydrated is at the top of the list, but it may also help you lose weight. Another reason to go for H20? Sugary drinks are linked to obesity and type 2 diabetes. If you aren’t a fan of plain water, add flavour with slices of orange, lemon, lime, watermelon, or cucumber.
Train Your Muscles
Strength training helps your body trade fat for muscle mass. That means you’ll burn more calories even when you’re being a couch potato. But these workouts can also help you slim down, strengthen your heart, and build up your bones. Do strength-training exercises — like push-ups, lunges, and weight lifting — at least twice a week.
A few minutes in the sunshine raises vitamin D levels, and that’s good for your bones, your heart, and your mood. Plus, being outside means you’re more likely to move your body instead of parking it in front of the TV or computer. Choose nature over city streets, if you can. One study found that people who strolled in urban green spaces were calmer than people who walked in built-up areas.
Plan Your Meals
It’ll help you save time and money in the long run. Find time, then sit down and consider your goals and needs. Do you want to lose weight? Cut back on sugar, fat, or carbs? Add protein or vitamins? Meal prep keeps you in control. You know what you’re eating and when. A bonus: it’ll be that much easier to skip those doughnuts at work.
Keep Your Balance
If you’re young and active, good balance will help you avoid injuries. If you’re older, it will keep you active longer and lower the chances you’ll fall and break a bone. No matter your age, good balance means better muscle tone, a healthier heart, and greater confidence. Yoga and tai chi are great ways to work on it, but just about anything that keeps you moving, even walking, can help.
The Old Switcheroo
You can eat more food with less calories if you switch out foods like fatty meat, white bread, and fries/chips for healthier choices. Think vegetables like broccoli, yellow squash, asparagus, and salad greens. Whole grains are better than white rice or pasta because they have more protein and fibre. This will help keep you satisfied longer so you’ll eat less.
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