A well-balanced diet is crucial for menopausal women who exercise to maintain optimal health and manage symptoms such as weight gain, bone loss, and hot flashes. Here are some dietary recommendations for menopausal women who exercise regularly:
Protein: You require adequate protein to maintain muscle mass, and exercise can increase protein needs further. Including lean protein sources such as sprouts, dals, fish, chicken, tofu, and beans in each meal can help meet protein needs.
Calcium and vitamin D: During Menopause, you are at risk of bone loss, and exercise can help prevent it. Calcium and vitamin D are essential nutrients for bone health, and it is important to include dairy products, fortified foods, and supplements to meet daily requirements.
Whole grains and fiber: Complex carbohydrates found in whole grains, fruits, vegetables, and legumes provide energy for exercise and help manage blood sugar levels.
Water: Hydration is essential for exercise and overall health. Drinking enough water throughout the day can help prevent dehydration, which can worsen symptoms such as hot flashes.
Omega-3 fatty acids: Omega-3 fatty acids found in fatty fish, nuts, and seeds can help reduce inflammation and manage mood swings.
If you exercise, you should also limit your intake of processed foods, saturated and trans fats, and added sugars. A well-rounded diet combined with regular exercise can improve overall health and well-being during menopause.