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Menopause Diet

Menopause is the welcome end of the long journey called perimenopause that can be incredibly challenging for any woman. While there are probably some women out there who breeze through menopause and perimenopause without breaking a sweat, the majority will suffer at lease some level of symptoms. These symptoms can range from those that are widely recognized, such as hot flashes and mood swings, to the less common: joint pain, constipation and skin rashes.

Diet

Eat foods as close to their natural state as possible. Rely heavily on lean sources of protein such as fish, poultry and tofu, and eat red meats sparingly. Carbohydrates should come primarily from whole-wheat bread products, vegetables and fruit. Avoid "white" carbs such as rice, white bread and pasta. As for fats and sugars, they should be used sparingly. Fats should be high-quality fats such as olive oil. Look for hidden sugars in products; it's often disguised as corn syrup.

Exercise

Exercise also helps to keep women from losing bone mass, a process that speeds up precipitously before and after menopause.

Tips

• If you smoke, stop. Heart attacks kill far more women than breast cancer and after menopause a woman's chance for a sudden, fatal heart attack is near that of a man's. Furthermore, the single largest risk factor for a heart attack in a woman is smoking.
• Limit alcohol. It causes weight gain and is suspected to raise the risk of breast and other cancers.