In Australia, the average age of menopause is around 52, and most women will experience this mid-life change gradually over two to six years. As well as helping to minimise symptoms, a healthy lifestyle can set you up for ageing well in the future.
Focus should be on protecting your bones, your heart health and exploring what works for you as you navigate the changes happening to your body. As well as changing your diet, you may want to rethink the types of physical activity you do and try to incorporate more strength training and relaxation pursuits such as meditation, yoga or Tai Chi.
Let’s take a closer look at five foods that can help you during this time.
FOOD: Drinking yogurt Why? This is the perfect high-protein, high-calcium, on-the-go snack or drink after exercise. It’s a myth that you can’t boost dietary calcium intake in your 40s. A high-calcium diet and weight-bearing exercise are two effective lifestyle approaches to help prevent bone thinning that leads to post-menopausal osteoporosis. Women’s calcium needs jump from 800mg per day pre-menopause to 1100-1300mg post-menopause.
FOOD: Sardines Why? This heart-friendly, omega-3-rich fish makes a perfect grilled lunch. And it’s also good news for osteoporosis prevention. Sardines contain edible bones with calcium and are useful sources of vitamin D. Sunlight helps to provide most of the vitamin D to the body, but absorbing this vitamin through diet and supplements may be more important as we “slip, slop, slap” against harmful rays.
FOOD: Fruit salad Why? Even though the guidelines are based on having a minimum of two serves of fruit a day, don’t forget that there’s more to a bowl of fruit than apples and bananas. Brightly coloured fruits (and vegetables) are packed with different cell-protecting anti-oxidants, so it pays to mix them. Virtually fat free and with cholesterol-lowering fibre, a fruit salad is the perfect start or end to a healthy day.
FOOD: Nuts Why? They’re rich in anti-oxidant phyto-chemicals and are a flavoursome addition to stir-fries and salads. Research shows that eating a handful of nuts five times a week may reduce the risk of coronary heart disease in women by 30-51 per cent. There’s also evidence that nuts, in moderation, don’t lead to weight gain.
FOOD: Soy and linseed bread Why? This provides a good dose of heart-protective soy protein. Plus, linseed is also a plant source of omega-3 fatty acids. There is still no consensus on phytoestrogens minimising menopausal symptoms, but you can’t go wrong with this hearty bread.
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