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May I know your right age , body weight and height. When your last menstrual cycle appeared.
Some risk factors and symptoms associated with aging and menopause
can't be changed. However, good nutrition can help prevent or reduce certain conditions that may develop during and after menopause.
What Are Some Basic Dietary Guidelines for Menopause?
During menopause, eat a variety of foods to get all the nutrients you need. Since women's diets are often low in iron and calcium, follow these guidelines:
= Get enough calcium. Eating and drinking two to four servings of dairy products and calcium
rich foods a day will help ensure that you are getting enough calcium in your daily diet. Calcium is found in dairy products, fish with bones (such as sardines and canned salmon), broccoli, and legumes. An adequate intake of calcium for women aged 51 and older is 1,200 milligrams per day.
- In your case , you may add Calcium from Natural Dietary Supplements to cater the above calcium intake.
- Pump up your iron intake. Eating at least three servings of iron-rich foods a day will help ensure that you are getting enough iron in your daily diet. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day.
- In your case , you may add Iron from Natural Dietary Supplements to cater the above Iron intake.
- Get enough fiber. Help yourself to foods high in fiber such as whole-grain breads, cereals, pasta, rice, fresh fruits, and vegetables. Most adult women should get about 21 grams of fiber a day.
- Eat fruits and vegetables. Include at least 1 1/2 cups of fruit and 2 cups of vegetables each day
- Use Aloe Vera
Gel – Drink Aloe Vera on every morning at empty stomach.
- Drink plenty of water. This will help you stay hydrated. It's impossible to determine how much water we all need, because this depends on many factors, such as how much you eat, the climate you live in, and how active you are. As a general rule, drinking eight glasses of water every day fulfills the daily requirement for most healthy adults.
- Maintain a healthy weight. Lose weight if you are overweight
by cutting down on portion sizes and reducing foods high in fat, not by skipping meals. A registered dietitian or your doctor can help you determine your ideal body weight.
- Reduce foods high in fat. Fat should provide 25% to 35% or less of your total daily calories. Also, limit saturated fat
to less than 7% of your total daily calories. Saturated fat raises cholesterol
and increases your risk for heart disease
. Saturated fat is found in fatty meats, whole milk, ice cream, and cheese. Limit cholesterol intake to 300 milligrams (mg) or less per day. Also try to limit your intake of trans fats, found in vegetable oils, many baked goods, and some margarines. Trans fat also raises cholesterol and increases your risk for heart disease.
- Use sugar and salt in moderation. Too much sodium in the diet is linked to high blood pressure
. Also, go easy on smoked, salt-cured, and charbroiled foods -- these foods contain high levels of nitrates, which have been linked to cancer.
- Avoid alcohol drinking .
God bless you