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Thursday, October 9, 2014

8 Nutritional Needs Before & During Menopause

Menopause--There are some foundation foods that are great for women’s health and can help with menopause symptoms like dry skin, bloating, weight gain, hot flashes, and bone loss. The earlier you make sure these foods are staples in your menopause diet, the easier menopause and the years beyond may be.

1) Water: Helps decrease the bloating that occurs with hormonal changes

2) Calcium:  Aim for 1,000-1,200 milligrams of calcium a day. 

3) Vitamin D: 1,000 to 2,000 international units of vitamin D a day

4) Fruits & Veggies: Low calories, filling and full of nutrients! 

5) Whole grains. Some whole grains, such as steel-cut oatmeal, quinoa, barley, and brown rice, provide B vitamins — which help boost energy, manage stress, and keep the digestive system functioning

6) Flaxseed: Plant-based food with omega-3 fatty acids.

7) Eating Whole Foods: The plain truth is that your calorie needs decline with every decade of life, especially if you're not active! (another reason to stay active too). The less weight you gain during menopause, the better your menopause symptoms in general, so it’s worth adopting a diet of healthy foods, including fruits and vegetables, whole grains, and lean protein, that will help you maintain your weight.

8) Lastly, is Shakeology, since it has so many superfoods to help fill in nutritional gaps as well as reduces cravings for the things you should avoid!  

****What to avoid. Steer clear of alcohol, sugar, too much caffeine, which can trigger hot flashes, aggravate urinary incontinence (another common problem during the menopause years), increase mood swings, and increase bone loss.****

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