Topic of the Month
TIPS FOR MENOPAUSE
TIPS FOR MENOPAUSE
EAT PLENTY OF
• Foods high in calcium and vitamin D, such as low-fat dairy products.
• Fresh fruits and vegetables for vitamins and minerals and biofalavonoids.
• Soy products such as tofu, soy beverages and soy nuts
LIMIT
• Alcohol & Caffeine.
+ Eat foods known to reduce menopausal symptoms-
Follow a diet high in whole grains, fruits and vegetables and low saturated fats.
+ Watch out for trigger foods-
Some common culprits are coffee, tea, chocolates, colas, alcohol and spicy foods.
+ Include Soy Foods-
Including tofu, soybeans, soy beverages, soy nuts and soy proteins.
+ Regular exercise-
At least 30 minutes of exercise four to five times a week is recommended.
FOUR IMPORTANT NUTRIENTS FOR MENOPAUSE
1) Vitamin E- Nuts and seeds, egg yolk and wheat germ.
2) Calcium- Milk and milk products, sardines, almonds, broccoli and spinach. To absorb calcium body needs vitamin D which can be made by the skin after exposure to the sun: dietary source of the same include fortified milk, margarine, eggs and fish oils.
3) Magnesium- Found in whole grains, milk and milk products, tofu, nuts and seeds and legumes.
4) Phytoestrogen- soy food, flax seeds, chick peas and other legumes.
TIPS FOR MENOPAUSE
EAT PLENTY OF
• Foods high in calcium and vitamin D, such as low-fat dairy products.
• Fresh fruits and vegetables for vitamins and minerals and biofalavonoids.
• Soy products such as tofu, soy beverages and soy nuts
LIMIT
• Alcohol & Caffeine.
+ Eat foods known to reduce menopausal symptoms-
Follow a diet high in whole grains, fruits and vegetables and low saturated fats.
+ Watch out for trigger foods-
Some common culprits are coffee, tea, chocolates, colas, alcohol and spicy foods.
+ Include Soy Foods-
Including tofu, soybeans, soy beverages, soy nuts and soy proteins.
+ Regular exercise-
At least 30 minutes of exercise four to five times a week is recommended.
FOUR IMPORTANT NUTRIENTS FOR MENOPAUSE
1) Vitamin E- Nuts and seeds, egg yolk and wheat germ.
2) Calcium- Milk and milk products, sardines, almonds, broccoli and spinach. To absorb calcium body needs vitamin D which can be made by the skin after exposure to the sun: dietary source of the same include fortified milk, margarine, eggs and fish oils.
3) Magnesium- Found in whole grains, milk and milk products, tofu, nuts and seeds and legumes.
4) Phytoestrogen- soy food, flax seeds, chick peas and other legumes.
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