While it is generally understood that maintaining a balanced diet is crucial for overall health, paying close attention to nutritional intake becomes especially important for peri- and post-menopausal women. In addition to sudden issues with unexpected weight gain and life-disruptive hot flashes, post-menopausal women face significantly higher risks for developing breast cancer, osteoporosis, and heart disease.
Recent studies have begun narrowing in on the complex interactions between the body’s metabolic and hormonal processes and daily dietary and exercise habits. These findings have led more and more women to take control of their menopausal symptoms through regular exercise, better dietary choices, and key nutritional supplements that can help to ease symptoms while reducing their risk for these age-related issues.
The Relationship Between Hormones and Mid-Life Weight Gain
Many individuals experience a bit of natural weight gain during middle age thanks to slowing metabolic functions and reduced physical activity. However, changes in hormonal function can also have a noticeable effect on the way extra weight is distributed. Mid-life hormonal alterations tend to reduce the body’s overall muscle mass and increase the percentage of body fat–particularly around the abdomen, where it can greatly increase chances of developing chronic diseases.
Making a Diet Assessment
Once the metabolism starts to slow down even a very slight intake of extra caloric content can easily begin to cause steady, significant weight gain. As little as 100 superfluous calories a day can result in gains of ten pounds every year. Those who notice that weight gain is becoming more of an issue with age, while their diet has remained fairly consistent, should consider taking a fresh look at how, what, and when they are eating. Certified nutritionists can help to provide a comprehensive assessment of daily habits and make personalized recommendations. Modern technology has made it easier than ever to connect with dietary professionals via phone, email, and even Skype.
Necessary Nutrition for the Menopausal Diet
Increasing protein intake to about 25 grams per meal can help to fuel muscle protein synthesis and slow the loss of muscle. Omega-3 fats, which can be found in fatty fish like salmon as well as many fish oil supplements, may also help to increase dietary protein while lowering the risk for cardiovascular disease and breast cancer. Osteoporosis, the loss of bone mass with age, is also a major concern for women approaching or currently experiencing menopause. It is recommended that women over the age of 50 get at least 1,200 mg of calcium a day.
Get a Virtual Nutritional Assessment Today
Whether you are concerned about increased weight gain, loss of muscle mass, or preventing cardiovascular disease, the certified nutritionists at Renew Woman™ can provide you with a complete assessment of your current diet.