During menopause, women may experience various health changes, including an increased risk of osteoporosis. Hormonal fluctuations during this time can affect skeletal cells, leading to bone loss and weakened bones. To prevent osteoporosis, it is recommended that adults get 800-1,000 mg of calcium per day, with higher amounts needed for pregnant and lactating women. Calcium can be found in dairy products, vegetables like broccoli, spinach, kale, cabbage, and pumpkin.
In addition to calcium intake, vitamin D is also essential for maintaining strong bones. Vitamin D helps the body absorb calcium and promotes bone growth. Women aged 30-49 should aim for 600 IU of vitamin D daily, while those aged 50-70 may need 600-800 IU. It is important to note that getting vitamin D from sun exposure should be done cautiously to avoid skin damage and cancer.
Lutein is another important nutrient for healthy eyes during menopause. Lutein has been shown to prevent age-related macular degeneration and improve cognitive function in older adults. Foods high in lutein include kale, spinach, cabbage, and mustard greens.
Omega-3 fatty acids are also beneficial for overall health during menopause. Omega-3 has been linked to improved heart health and cognitive function in middle-aged individuals. Sources of omega-3 include dairy products like yogurt and cheese; avocados; walnuts; chia seeds; olive oil; salmon; mackerel; sardines; flaxseeds; algae supplements such as spirulina or chlorella green powder supplements like maca root or ginseng are also excellent sources of omega-3 fatty acids.
Folate is another nutrient that plays a crucial role in maintaining good health during menopause. Folate helps form red blood cells and is especially important for pregnant women in the early stages of pregnancy. Adult women should aim for 400 mcg of folate per day.
Finally, iron deficiency can lead to a range of symptoms including fatigue, pale skin, frequent illnesses
