You’ve made it through menopause—the hot flashes, sweats, sleepless nights, mood swings, depression, and dampened sex drive are behind you. The bad news is that post-menopause comes with a new set of health challenges and increased risks for serious diseases such as osteoporosis, heart disease, and breast cancer. The good news? You can do a lot to minimize these risks by making changes to your diet and lifestyle.
Get active
Women who are sedentary have a greater risk of being overweight and developing low-grade inflammation, which contributes to metabolic syndrome and increases the risk of heart disease. Exercise can help manage these factors while also reducing the risk of breast cancer by up to 35%! As you get older, being active also helps build muscle and bone strength.
Finding time for regular moderate exercise is essential. Activities like brisk walking, swimming, or dancing for 30 minutes each day can make a significant difference in overall health. Also, incorporating weight-bearing exercises—such as lifting weights, using resistance bands, or bodyweight exercises—into your workout routine can help maintain bone density and prevent osteoporosis.
Reduce carbohydrate intake
Post-menopause, carbohydrate consumption has been linked to increased inflammation. It’s time to cut out the sugar, refined products containing white flour, and reduce the intake of high carbohydrate foods like pasta, potatoes, rice, and bread. Instead, focus on eating above-ground vegetables such as broccoli, cauliflower, asparagus, tomatoes, beans, greens, and others. These foods are rich in carbohydrates but also provide high levels of fiber and nutrients that your body needs to ward off inflammation and maintain a healthy weight.
Eat a Mediterranean diet
Numerous studies have shown the benefits of adopting a Mediterranean diet in reducing the risk of heart disease, preventing breast cancer, weight loss, and overall improved health. The diet consists of a high intake of:
- Fruits and vegetables
- Whole grains
- Nuts and legumes
- Lean proteins, especially fish
- Low-to-moderate amounts of dairy products
- Low intake of red and processed meats
- More emphasis on healthy fats, especially from olive oil and fish.
The Mediterranean diet is low in red meat, refined grains, sweets, and processed foods, making it an effective way to support good health and reduce inflammation.
A study published in the journal Nutrition and Cancer found that consuming a high-quality Mediterranean diet could lead to a 40% reduction in risk of breast cancer in post-menopausal women. Researchers believe that the diet’s high fiber and low-glycemic content are key.
Be mindful of vitamin D and calcium intake
Bone loss is a significant issue for women post-menopause due to the reduction in estrogen levels. Consuming adequate amounts of calcium and vitamin D can help maintain bone density and prevent osteoporosis. Fatty fish such as salmon, tuna, and mackerel are excellent sources of vitamin D, as are fortified dairy products, orange juice, and breakfast cereals. Calcium-rich foods include dairy products, leafy greens, almonds, and soy products such as tofu and soy milk.
Maintaining a healthy lifestyle isn’t rocket science; it takes a few changes to your daily routines to see significant improvements in your health. By staying active, reducing carbohydrate intake, adopting a Mediterranean diet, and paying attention to essential nutrients, you can enjoy a healthy, vibrant life long after menopause has come and gone.
