Nutrition

For the woman going through midlife and menopause, it is most important to eat a wide variety of foods that contain all the dietary requirements. In order to control weight and minimize other nutrition related health problems, all of us should try to become more knowledgeable about nutrition. The truth is, that a better quality of life can be improved by following simple health habits. To accomplish this we need to follow a diet that contains daily servings of protein, fruits, vegetables, and grains (see nutrition knowledge page). Diets that focus only on one constituent are not effective and could be detrimental. The intestinal tract seems to require more rather than less bulk as people age, so that low-residue diets (those that have little fiber from fruits, vegetables, whole grains, etc.) are apt to promote constipation. Having  a couple of extra pounds as one ages is normal, you should not be as slim as when you were in your twenties or thirties, a moderate weight gain is appropriate.

A special requirement for midlife is the extra calcium intake, especially for women who are at risk of developing osteoporosis.  Calcium is found in milk, dark green vegetables, and meats. You can also supplement with calcium pills (1000mg is the daily recommended dosage, but women going through menopause should increase it between 1200-1500mg/day). Exercizing is also important because it helps in getting calcium from the blood to the bones.

A better quality of life can be markedly improved by following simple health habits as eating a well balanced diet, controlling weight, reducing stress and exercising regularly. Nutrition is one aspect of your life where you have total control and where you can accomplish any goal you set your mind to. Moderation with a well balanced diet and exercise is key to feeling better.