Facing the Menopause Age

By this time in your life, you have accumulated an amazing amount of knowledge and experience about yourself. You have come to recognize what makes you feel good, what stresses you, and how to find some relief from pressure and strain. Mid-life brings the gift of wisdom and an awareness of who you are as a person.

The experience of menopause often helps women to deepen their awareness of their bodies, their emotions, and their needs. The physical changes that come with menopause create extra nutritional requirements. Nutrition and diet pointers are presented to help you choose the best diet for you. A diet that will help you move through menopause with energy and pep. A personal fitness regime will give you the stamina and flexibility you need to make this transition with assurance and comfort...

Menopause often triggers concerns about sexuality and desirability. Your sexual health is important, at any age. Set the stage for the kind of sexual contact that you desire, to provide you with confidence and a relaxed approach to intimacy. These three topics put together - nutrition, fitness, and sexuality provide a framework to help you to create your own recipe for personal rejuvenation. The Food Connection

Menopause is one of the most nutritionally challenging times in a woman’s life. Your informed food choices can have a positive effect on your well-being as you move through this natural change. To stay active, your body needs proper nourishment for a smooth hormonal transition and sufficient energy reserves. A well-rounded diet, with optimal levels of vitamins, minerals, enzymes, and phytoestrogens will lay the groundwork for a healthy adaptation to menopause. A balanced diet includes six basic nutrients. These are water, carbohydrates, protein, fats, vitamins, and minerals.

In mid-life, the need for all essential nutrients is important. A healthy, balanced diet is the cornerstone of good health. Nutrition and exercise are key factors in preventing heart disease and osteoporosis. A plant-based diet, especially one that includes soy products is abundant in phytoestrogens which help to ease the symptoms of menopause and prevent cancer.

The general guidelines for nutrition during menopause is to choose a balanced diet using the U.S. Department of Agriculture’s 1992 recommendations of:

1.Minimum 1,500 calories per day
2.Fats, oils, sweets - use sparingly
3.Milk, yogurt, cheese - 2 to 3 servings per day
4.Meat, Fish, poultry, Dry beans, Eggs - 2 to 3 servings per day
5.Vegetables - 3 to 5 servings per day
6.Fruits - 2 to 4 servings per day
7.Bread, cereal, rice, pasta - 6 to 11 servings per day
8.Eat a low fat, high fiber diet with plenty of whole grains, legumes, raw seeds and nuts, fruits, and vegetables.
9.Eat foods rich in phytoestrogens which are plant-derived estrogen-like compounds: Soybeans and soy products, apples,
carrots, yams, green beans, peas, pomegranates, potatoes, red beans, brown rice, whole wheat, rye, and sesame seeds,
legumes, flaxseed, and pumpkin seeds Phytoestrogens are weaker versions of human estrogen. There are over 300 plants
with estrogen-like activity, but soy bean products(such as tofu) are the highest. In countries like Japan and China where soy
beans are used daily, there are much lower breast cancer rates and symptoms of menopause are scant. Phytoestrogens can
provide an estrogen lift without increasing the risk of cancer as hormone replacement therapy frequently does.
Phytoestrogens also help reduce the thinning of the vaginal tissues which is often associated with menopause.
10.Eat foods high in Calcium: milk, yogurt, cheese, oysters, sardines, canned salmon with bones intact, dark green vegetables,
spinach, broccoli, and supplements as needed
11.Eat Folate rich foods for protection against heart disease: legumes, orange juice, green vegetables