Healthy Eating in Menopause Naturally

by Sue McKinney January 15, 2023 2 min read

Healthy Eating in Menopause Naturally

As women age, their nutritional needs change. This is especially true during the transition through menopause and into the postmenopausal years. Eating a healthy diet can help to reduce the risk of chronic diseases, such as heart disease and osteoporosis, and can also help to maintain energy levels, healthy skin and overall well-being. Healthy eating doesn’t have to be boring!

Here are some tips for healthy eating for women in their 50s:

  1. Have fun with color! Make an artist’s palette on your plate. Include a variety of fruits and vegetables in your diet. These foods are rich in vitamins, minerals, and antioxidants, which can help to reduce the risk of chronic diseases. Aim to eat at least 5 servings of fruits and vegetables per day. 
  2. Include healthy sources of protein in your diet. “Lean” into plant protein. This can include lean meats and fish, but emphasize beans and nuts. These foods can help to maintain muscle mass, which can decrease as we age.
  3. Choose whole grains over refined grains. Whole grains, such as whole wheat bread, brown rice, and oatmeal, contain more fiber and nutrients than refined grains.
  4. Severely limit processed foods, saturated fats, and added sugars! These foods can contribute to chronic diseases and can also cause weight gain.
  5. Stay hydrated by drinking lots of water. As we age, our sense of thirst can decrease, so it's important to make sure to drink enough water to stay hydrated.
  6. Don't forget to pay attention to your calcium and vitamin D intake. Women in their 50s are at an increased risk for osteoporosis, and consuming enough calcium and vitamin D can help to maintain strong bones.
  7. Consider taking a daily multivitamin. Colorful gummies make it easy. For women in their 50s, a daily multivitamin can help to fill in any nutrient gaps and ensure that your body is getting all the nutrients it needs.

It's important to keep in mind that healthy eating is not a one-size-fits-all approach. It's always best to consult with a healthcare provider and/or a registered dietitian to get tailored recommendations based on your unique needs and health history.

Remember - eating a healthy diet is just one aspect of overall well-being. Regular physical activity and stress management, as well as getting enough sleep, are also crucial. Additionally, if you are experiencing any symptoms of menopause such as hot flashes, mood swings, or vaginal dryness, it's a good idea to speak with your healthcare provider about the best options for you. 

For me, the best option  was estrogen-free Crila for Menopause. Over a 4 month period, Crila eliminated embarrassing hot flashes. My self confidence rebounded when I was back in control of my body!



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