Your metabolism starts to slow down around the age of 40, so if you don’t adjust your caloric intake down, you’re probably going to gain weight. But, if you increase your exercise and build muscle, you can increase your daily caloric expenditure and avoid menopausal weight gain.
Because your risk of osteoporosis goes up after menopause, you’ll need more calcium. Younger women need about 1,000 milligrams per day, but after age 50 that goes up to 1,200 milligrams per day. Dairy foods are high in calcium, but so are leafy greens, some fish, nuts, and seeds. Calcium is also one of the most popular dietary supplements.
Most younger women need about 18 milligrams of iron each day. There’s no real need to cut back on your iron intake when you go through menopause, but once you stop having menstrual periods, you only need about eight milligrams per day. Iron-rich foods include red meat, oysters, organ meat, legumes, nuts, and leafy greens. Iron is also available in supplement form.
If you go outside and get a few minutes of sun exposure on your face and arms or legs a few days each week, your body should make enough vitamin D. Younger women who don’t get enough sun exposure need about 200 International Units of vitamin D each day. That goes up to 400 IUs when you turn 50.
Most calcium supplements include vitamin D, but you can take vitamin D supplements without the calcium. But, talk to your healthcare provider first.
Fiber is essential for a healthy digestive tract and eating a fiber-rich diet will help you control your cholesterol levels. Foods high in fiber include legumes (navy beans, pinto beans, soy beans, lentils, etc.), fruits, vegetables, whole grains, oatmeal, brown rice, popcorn, and nuts.
Sufficient amounts of vitamin B-6 are needed for healthy immune system function because it helps maintain the health of your thymus, spleen and lymph nodes. Vitamin B-6 is also required for normal nervous system function.
Younger women need about 1.3 milligrams per day while women over the age of 50 need about 1.5 milligrams per day. Vitamin B-6 is found in foods of both plant and animal origin, including fish, meat, fruits, legumes, and many vegetables.
As long as you eat a balanced diet, you should get plenty of vitamin B-6 and supplements aren’t needed.
