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There are no ‘bad’ foods, says a new guide to heart-healthy eating

There are no “good” foodstuff and “bad” meals. Fairly, it is your in general nutritional sample that issues most when it comes to healthful taking in.

That’s the principal concept from the American Coronary heart Association in its most current nutrition rules to boost the hearts and wellness of Individuals of all ages and lifestyle instances.

The specialists who wrote the tips recognise that individuals do not take in nutrition or unique components. They eat food items, and most individuals want to take pleasure in the meals they eat whilst remaining inside of their budgets and, the association hopes, without the need of injuring their bodies.

Rather than urging people today to skip pasta as it’s a refined carbohydrate, a better message may be to explain to persons to try to eat it the common Italian way

This does not suggest you want to fully steer clear of Big Macs, Cokes and French fries, but it does suggest you should really not routinely indulge in this sort of fare if you want to stay nutritious.

Dr Robert H Eckel, a former president of the American Coronary heart Association, and an endocrinologist and lipid expert at the College of Colorado Denver, tells me he “occasionally” indulges in foodstuff exterior a wholesome nutritional pattern. The operative word right here, however, is “occasionally”.

Dr Neil J Stone, a preventive cardiologist at the Feinberg Faculty of Medicine at Northwestern University, who praised the thoughtfulness and expertise of the guidelines committee, reported in an interview, “There’s no these kinds of detail as 1 diet regime that fits all, but there are ideas to kind the basis of diets that in good shape everyone.”

He added: “The aim is to make excellent nutrition attainable for all. The more healthy we can continue to keep everyone in this region, the reduced our health and fitness expenditures will be.”

In the 15 many years because the heart association last issued dietary guidelines to lessen the possibility of cardiovascular disease, pretty much nothing has modified for the superior in the US. The regular American food plan has remained hugely processed. People in america take in also a lot of extra sugars, artery-clogging fats, and refined starches, as perfectly as as well significantly purple meat and salt, and really don’t consume ample nutrient-prosperous vegetables, fruits, nuts, beans and whole grains that can enable prevent heart disorder, diabetes and cancer.

But rather than turn out to be discouraged, the association made a decision to try a distinct method. For as well long, nutrition guidance has been extremely targeted on personal vitamins and minerals and ingredients, Alice H Lichtenstein, the guidelines’ main creator, tells me, and it has not been centered adequate on general dietary styles that can greatest match people’s lives and budgets.

So as a substitute of a laundry checklist of “thou shalt not eats”, Dr Lichtenstein suggests, the association’s committee on nourishment and cardiovascular sickness chose to encourage heart-balanced dietary styles that could accommodate a large range of tastes and having patterns. In staying away from “no nos” and dietary revolutions, the new pointers can foster gradual evolutionary adjustments intended to very last a lifetime.

Selecting plant-based proteins not only has health price for individuals but can assist to foster a much healthier world

The committee recognised that for men and women to undertake and adhere to a wholesome nutritional pattern, it should accommodate individual likes and dislikes, ethnic and cultural methods, and everyday living conditions, and it need to take into consideration whether most foods are eaten at household or on the go.

For instance, alternatively than urging persons to skip pasta mainly because it’s a refined carbohydrate, a additional successful information could be to inform folks to take in it the classic Italian way, as a modest 1st-course portion. Or, if pasta is your principal program, select a pasta merchandise produced from an unrefined carbohydrate like whole wheat, brown rice or lentils.

“We’re speaking about lifelong adjustments that include personalized tastes, culinary traditions and what is offered wherever men and women store and eat,” suggests Dr Lichtenstein, a professor of nourishment science and plan at the Friedman College at Tufts University. “The tips is evidence-based and applies to all the things individuals consume irrespective of where the meals is procured, organized and eaten.”

The guidelines’ first principle is to modify one’s “energy ingestion and expenditure” to “achieve and maintain a healthier physique weight”, a advice that may possibly be simpler to comply with with the future two rules: try to eat lots of fruits and greens, and decide on foodstuff produced primarily with complete grains somewhat than refined grains. If price or availability is an issue, as is the situation in lots of of the US’s food items deserts in which contemporary generate is scarce, Dr Lichtenstein suggests keeping baggage of frozen fruits and vegetables on hand to reduce waste, include advantage and conserve funds.

Legumes are amid the protein selections recommended by the American Heart Association. Photograph: Getty Images

Some wholesome protein options that the committee suggested incorporated fish and seafood (though not breaded and fried), legumes and nuts, and small-excess fat or body fat-totally free dairy items. If meat is wished-for, opt for lean cuts and refrain from processed meats like sausages, warm canines and deli meats that are large in salt and saturated unwanted fat.

The committee’s tips on protein foodstuff, published during the current local climate talks in Glasgow, was very well timed. Picking out plant-centered proteins over animal resources of protein not only has health and fitness value for individuals but can support to foster a more healthy earth.

Gurus have lengthy recognised that animal solutions like beef, lamb, pork and veal have a disproportionately unfavorable impression on the atmosphere. Increasing animals calls for additional drinking water and land and generates extra greenhouse gases than escalating protein-wealthy crops does.

“This is a win-get for men and women and our atmosphere,” Dr Lichtenstein states. Having said that, she cautions, if a plant-based diet is overloaded with refined carbs and sugars, it will raise the danger of type 2 diabetes and heart sickness. And she discourages relying on well-liked plant-centered meat options that are extremely-processed and normally significant in sodium, harmful fats and calories, and that “may not be ecologically audio to produce”.

To defend both equally the environment and human overall health, the committee encouraged shifting one’s diet absent from tropical oils – coconut, palm and palm kernel – as properly as animal fats (butter and lard) and partially hydrogenated fat. Instead, use liquid plant oils like corn, soybean, safflower, sunflower, canola, nut and olive. They have been revealed to decreased the hazard of cardiovascular disease by about 30 for every cent, an effect equivalent to getting a statin drug.

A healthful nutritional pattern should get started preconception, not after another person has a coronary heart assault

As for beverages, the committee endorsed the current US countrywide dietary guideline to avoid beverages with extra sugars (together with honey and concentrated fruit juice). If you never now consume liquor, the committee advised against starting off for those who do consume, the suggestions is to restrict intake to 1 to two drinks a day.

All advised, the nutritional styles that the committee outlined can go significantly over and above lowering the hazard of cardiovascular disorders like coronary heart attacks and strokes. They can also shield versus sort 2 diabetes and a decrease of kidney functionality, and maybe even support foster much better cognitive abilities and a slower price of age-connected cognitive decrease.

The previously in daily life a wholesome dietary sample starts, the superior, Dr Lichtenstein suggests. “It need to get started preconception, not following another person has a coronary heart assault, and [be] bolstered by way of diet education and learning in faculty . . .”

And through annual check-ups, Dr Eckel suggests, most important care physicians ought to commit three to five minutes of the check out to a life-style job interview, asking sufferers how many servings of fruits, vegetables and entire grains they consume and irrespective of whether they examine nourishment labels. – This report at first appeared in The New York Situations

December 7, 2021
Healthy eating guide: 9 tips to eat right and digest better | Health

Consuming a balanced food plan is crucial in purchase to supply physique with the necessary vitamins and launch the unsafe toxins. What we consume is as crucial as how we try to eat our foods, as per Ayurveda. Are we consuming when we are truly hungry or just following the wall clock in its place of body clock? Are we taking in our meal remaining glued to our screens or relishing each morsel of it? Ayurveda not only suggests ingesting a nutritious diet but also suggests other tips that can make us experience entire added benefits of our meal.

“We all know by now that ‘We are not what we eat rather what we digest.’ Ayurveda offers some fantastic steering for taking in, especially when it arrives to digestion,” suggests Ayurveda pro Dr Dixa Bhavsar.

Here are 9 Ayurvedic tips that will enable you take in and digest improved.

ALSO Go through: Vajrasana submit meal to buttermilk with lunch: Effortless guidelines to boost your digestion

1. Consume only when you are hungry: Several of us because of to our busy schedules do not pay back consideration to our system cues relating to starvation. We either eat when it can be effortless for us or glance at the clock to make your mind up our food time. “Eat only when you are hungry. As in seriously hungry — that is to say when your former meal has been totally digested. Occasionally we may possibly think that we are hungry, however, it could only be that we are dehydrated. Be in tune with your entire body and re-explore how it feels to be actually hungry,” says Dr Bhavsar.

2. You should not look at Television whilst ingesting: Eating though keeping glued to your screen will not allow you be mindful of how your physique is reacting to the food stuff. In most likelihood you may perhaps also pass up the signal your physique is providing you when total. “Consume in quiet and comfortable spot. Sit down when you consume and consume with as minimal distraction as attainable: no television set, no ebook, no phone, no laptop computer,” states the Ayurveda expert.

3. Take in the correct amount: We are all diverse, with various demands and distinct tummy measurement and metabolic velocity. Listen to your human body and take in only to position when you come to feel glad.

4. Take in warm foods: This would be certain the food items is digested well. “Ideally freshly cooked but as prolonged as you prevent something coming out straight from the fridge you can preserve your digestive electrical power (Agni). This enables your digestive enzymes to get the job done competently,” claims Dr Bhavsar.

5. Eat excellent meals: Make absolutely sure that your meal is juicy or a very little oily as this will aid digestion and increase nutrient absorption. Avoid meals which are also dry.

How to try to eat suitable as for every Ayurveda(Pexels)

6. Do not consume incompatible foods things together: This may direct to an upset abdomen. Handful of of the incompatible meals are fruits & milk, fish & milk etcetera.

7. Be existing when you try to eat: Use all 5 senses. Just take time to appreciate the scent of your food, the search of your plate, the texture of your foodstuff, the diverse flavours, and the sounds that you make when you eat.

8. Do not consume quick: You should not just swallow your foods, take your time to chew. Chewing is an important actions of digestion.

9. Eat at a regular time: Character likes cycles and regularity so you should abide.

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October 17, 2021
The Definitive Guide to Healthy Eating in Your 50s and 60s
Turning 50 is a huge, exciting milestone for many people.

It’s also a time when our bodies begin to change — and so do our nutritional needs.

By maintaining a balanced eating pattern that emphasizes key nutrients, you can improve your odds of healthy aging to continue living a dynamic, active lifestyle.

This article provides an in-depth guide to healthy eating in your 50s and 60s.
While aging is inevitable and normal, you can take steps to encourage healthy aging. The main goal of this effort is to extend the number of healthy, active years you have. In many cases, you can live a very active lifestyle well into your late adulthood (1).

Numerous factors affect healthy aging, such as (1):

diet

physical activity

health conditions and medical history (including heart disease, type 2 diabetes, cancer, and mental decline)

genetics

social support

smoking and substance use

access to quality medical care

In particular, nutrition plays a major role in healthy aging by reducing one’s risk of chronic disease, age-related muscle loss (sarcopenia), weakened bones (such as in osteoporosis), malnutrition, and underweight or overweight status (1).

Summary

Healthy aging involves extending the number of healthy, active years of your life. While there are many factors at play, following an overall nutritious eating pattern certainly helps.
During your 50s and 60s, it’s important that you get enough of several key nutrients on a daily basis.

Protein

Eating enough protein helps build and preserve lean muscle mass, which is important for an active lifestyle, a strong metabolism, and proper immune health (2, 3).

High protein foods include:

lean meat

poultry

fish

tofu

eggs

tempeh

beans and lentils

nuts and seeds

dairy products

While the current Recommended Daily Allowance (RDA) for protein is 0.36 grams per pound (0.8 grams per kg) of body weight, most research suggests that adults over 50 require more (3, 4, 5, 6).

In fact, you may need close to 0.5–0.9 grams per pound (1.2–2.0 grams per kg) to preserve muscle mass and support an active lifestyle. For instance, someone who weighs 150 pounds (68 kg) would need 75–135 grams of protein per day (3, 4, 5, 6).

Most people can get enough protein from food alone. If you struggle to get enough or you need a quick protein source, you can try using protein powder or a supplement such as Ensure or Boost.

Fiber

Eating fiber promotes healthy bowel movements and digestion, supports heart health, slows sugar absorption to stabilize blood sugar levels, and helps maintain a healthy weight (7, 8).

High fiber foods include:

vegetables

fruit

whole grains such as oats, brown rice, popcorn, and barley

beans and lentils

nuts and seeds

The RDA for fiber is 25 and 38 grams per day for women and men, respectively (7, 8).

Most people can get enough fiber from food alone. Your doctor may suggest a fiber supplement, such as Metamucil.

Calcium

Calcium is a key mineral for bone health, nerve function, and heart and muscle contraction. Sufficient calcium intake may help prevent bone-related disorders such as osteopenia and osteoporosis (9, 10, 11).

High calcium foods include:

dairy products such as milk, cheese, and yogurt

leafy greens, except for spinach

fortified beverages, including soy and almond milks

Since postmenopausal individuals have a higher risk of osteoporosis and don’t absorb calcium as efficiently, they need an average of 1,200 mg per day, while other populations need around 1,000 mg per day (9, 10, 11).

It’s best to obtain calcium through food, but you can also find it in many multivitamins.

If your doctor recommends a calcium supplement, it’s best to split the dose to increase absorption — for example, by taking two 500-mg supplements at different times instead of one 1,000-mg supplement (9, 10, 11).

Vitamin D

Vitamin D is important for bone and immune health. Low levels are associated with greater risk of mental decline, frailty, poor heart health, depression, osteoporosis, type 2 diabetes, and certain types of cancer (12, 13, 14, 15).

Vitamin D is also known as the “sunshine vitamin” because our bodies can produce it from sun exposure. That said, too much sun exposure may be dangerous, so try to get this vitamin mostly from supplements or foods such as dairy products, mushrooms, egg yolks, and fatty fish.

Because food sources of this vitamin are limited, it’s generally recommended to take a vitamin D supplement of 600 IU or greater after age 50. Your doctor may recommend higher doses based on your personal needs and geographical location (12).

Omega-3 fatty acids

Diets rich in omega-3 fatty acids are associated with lower rates of mental decline and neurological disease — such as Alzheimer’s disease and dementia — as well as better brain, heart, and skin health (16, 17, 18, 19).

Food sources of omega-3 fats include:

fatty fish (including salmon, sardines, mackerel, tuna, and herring)

nuts and seeds

oils (such as flaxseed oil)

algae

Keep in mind that fatty fish and algae are the main sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the omega-3s linked to the most health benefits (16).

Nuts, seeds, and oils are usually high in alpha-linolenic acid (ALA), an omega-3 that your body converts into EPA and DHA in small amounts (16).

The RDA for ALA is 1.1 and 1.6 grams per day for women and men, respectively. There is no general recommended intake for EPA and DHA, though a minimum of 250–500 mg combined EPA and DHA each day is a good goal (16).

If you don’t eat fatty fish 2–3 times per week, speak with a healthcare professional about taking a fish- or algae-based omega-3 supplement.

Vitamin B12

This vitamin plays a key role in energy metabolism, red blood cell production, DNA repair, immune function, and brain and heart health. After age 50, your body’s ability to absorb vitamin B12 declines, so it becomes even more important to get this vitamin in your diet (20, 21).

Vitamin B12 is found mostly in animal foods such as meat, poultry, fish, eggs, and dairy products, as well as in fortified breakfast cereals. Those who follow a vegetarian or vegan eating pattern may be at risk of low B12 levels (21, 22).

Adults over 50 should aim to consume 2.4 mcg per day of vitamin B12 (22, 23).

Your doctor may advise you to take a B12 supplement if you have low levels, are vegetarian or vegan, have anemia, or have other medical conditions that reduce B12 absorption, such as Crohn’s disease or celiac disease (22, 23).

Potassium

Potassium is a mineral and electrolyte that you need to get through your diet. Sufficient potassium intake is associated with a lower risk of high blood pressure, stroke, and heart disease. Further, it helps support healthy bones (24, 25).

This mineral is found in many food sources, such as:

vegetables and fruits such as bananas, durian, raisins, Medjool dates, guava, peaches, oranges, potatoes, cabbage, and leafy greens

whole grains

dairy products

nuts and seeds

meat and poultry

The RDA for potassium is 2,600 mg and 3,400 mg for women and men, respectively. Most people can get enough through food and should supplement only under the supervision of a doctor, since getting too much potassium can be life threatening (24, 25, 26).

Antioxidants

Antioxidants help neutralize free radical compounds that may lead to oxidative stress — one of the main contributors to aging and chronic disease. Antioxidants include vitamins A, C, and E and minerals such as zinc, copper, and selenium (27, 28, 29, 30).

The best food sources of antioxidants include (31, 32):

colorful fruits and vegetables

nuts and seeds

whole grains

dark chocolate

coffee and tea

There’s no general recommended intake, and there’s little evidence to support taking an antioxidant supplement. Instead, try to consume antioxidant-rich foods at every meal (32).

Summary

Nutrients to focus on in your 50s and 60s include protein, omega-3 fats, antioxidants, potassium, calcium, fiber, and vitamins B12 and D. Always speak with a healthcare professional before taking new supplements.
To help your body age well, you may want to make some small changes to your eating pattern.

Eat mostly whole foods

Aim for a diet of mostly whole, minimally processed foods, including the following:

fresh or frozen fruits and vegetables

whole grains such as oats, brown rice, and whole wheat bread

proteins such as lean meats, poultry, fish, tofu, and eggs

healthy fats, including nuts, seeds, avocados, and certain oils

Try to limit ultra-processed foods, which are usually high in calories, salt, saturated fats, and sugar and low in fiber, vitamins, and minerals. High intake of these foods is linked to an increased risk of weight gain, heart disease, and other chronic conditions (33, 34, 35).

Keep in mind that not all processed foods are off the table. Canned beans, yogurt, canned fish, fortified breakfast cereals, natural peanut butter, hummus, and low sodium tomato sauce are minimally processed but pack a ton of nutrition — and are convenient to boot.

Eat vegetables at each meal

Filling half of your plate with vegetables is an easy way to add extra nutrition to each meal.

Vegetables are rich in many important nutrients, such as fiber, potassium, vitamins, and antioxidants. Furthermore, they’re very filling yet low in calories, which may aid weight management (36, 37).

Choose water as your main beverage

A habitually high intake of sugary beverages is associated with increased weight gain, obesity, heart disease, and type 2 diabetes (38, 39, 40).

Regularly choosing water as your drink may lower your intake of simple sugars and “empty calories,” or foods and drinks that provide no nutritional value.

Other great beverage choices include coffee, tea, dairy milk, plant-based milk, and flavored water.

Plan ahead

If you have a busy schedule, planning your meals ahead of time is a simple yet highly effective way to eat a nutritious diet.

Once a week, try to plan your meals for the entire week by writing out a schedule, batch cooking, or following other meal-planning techniques. Doing so may help you buy the right groceries, prevent food waste, and reach your health goals.

You may also want to check out meal-planning companies that prepare personalized meals based on your health goals and dietary needs, such as PlateJoy.

Summary

To maximize your nutrient intake in your 50s and 60s, focus on whole, minimally processed foods; fill half of your plate with veggies; drink mostly water and other low sugar beverages; and stay organized by planning ahead.
Since the day you were born, your body has continued to change and evolve based on your age, environment, and lifestyle. As you reach your 50s and 60s, you’ll want to pay attention to several important changes.

Muscle loss

Age-related muscle loss, also known as sarcopenia, involves the gradual decline in muscle mass as you age (41, 42, 43, 44).

At age 40, you lose an average of 8{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of your muscle mass every 10 years. By age 70, this rate increases up to 15{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} per decade (41).

However, you can slow this process through healthy lifestyle practices, such as following a protein-rich eating pattern and engaging in regular strength training (41, 42, 43, 44).

Bone loss

As you age, your risk of osteopenia — or age-related bone loss — increases.

To maintain their strength, your bones undergo a natural cycle called osteogenesis. During this process, bones are broken down by special cells called osteoclasts and then rebuilt more strongly by cells called osteoblasts (45, 46).

Over time, this process becomes less effective, meaning that your bones cannot rebuild as quickly or efficiently. This leads to bones weakening over time, which may result in decreased mobility and a higher risk of falls (45, 46).

Slowed metabolism

A landmark study found that your metabolic rate stays relatively stable from 20–60 years of age but slowly begins to decline after 60 as a result of a decrease in muscle mass and other age-related factors (47).

As you reach your 50s and 60s, focus on preserving your muscle mass through physical activity and good nutrition. These practices may also prevent excess fat gain, too much of which is tied to an increased risk of chronic disease and accelerated aging (48, 49).

Summary

As you age, you begin to lose some of your muscle and bone mass, and your metabolism starts to slow. Regular exercise and sufficient intake of protein and other nutrients may help delay these processes.

As you reach your 50s and 60s, paying close attention to your nutrition becomes especially key to your overall health.

The foods you eat can help promote good health and slow down age-related changes to your body, such as a sluggish metabolism, muscle loss, and bone loss.

In particular, try to consume a diet rich in protein, healthy fats, fiber, and antioxidants while focusing on whole, minimally processed foods. You may also benefit from taking a multivitamin or other supplements as advised by a healthcare professional.

With small changes to your diet, you can ensure you’re thriving for years to come.
October 16, 2021
The Ultimate Guide to Nutrition and Fitness During Menopause
Menopause refers to a natural drop in reproductive hormones that accompanies the end of menstruation. It’s a normal part of aging and typically occurs in your late 40s or early 50s (1).

Over 80{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of people going through or nearing menopause experience uncomfortable symptoms, such as hot flashes, mood swings, irritability, or difficulty sleeping (1).

The good news is that your nutrition and fitness choices can ease these symptoms.

This article provides numerous helpful diet and exercise tips to support your body during menopause.
It’s hard to pinpoint exactly when menopause-related hormonal changes begin. Oftentimes, they’re signaled by various symptoms, including (1):

hot flashes

problems sleeping

vaginal dryness

night sweats

mood swings

aching joints

depression

fatigue

If these symptoms begin before your periods stop, you’re likely in a transitional phase called perimenopause. You may also experience lighter or shorter periods that may come either more or less often than usual (2).

Twelve months without a period is the more definitive marker of menopause (3).

In terms of your diet, you’ll want to hone in on foods that help keep your heart healthy, your bones strong, and your brain sharp — while lowering your intake of foods that trigger symptoms. Whole foods like fruits, veggies, and whole grains may be particularly helpful.

Although the right diet won’t eradicate your symptoms, it may help you feel better and alleviate day-to-day side effects.

Maintain lean muscle mass

Sarcopenia, or the progressive loss of lean muscle mass, is common as your body ages. In fact, a 3–8{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} loss of lean muscle mass per decade is thought to begin in a person’s 30s (4, 5, 6).

As you age, this percentage becomes significant because the loss of lean muscle mass increases your risk of fractures and falls (4, 5, 6).

Nonetheless, eating 25–30 grams of protein at each meal may protect against this loss of lean muscle mass (5, 6).

For context, a 3-ounce (85-gram) portion of salmon packs 22 grams of protein. Visually, this amount is the size of a deck of cards or a bar of soap (7).

Other high quality protein sources include eggs, beef, seafood, and poultry like chicken or turkey. Plant-based foods — such as nuts, some meat alternatives, soy products like tofu, and beans and other legumes — can also contribute to daily protein needs.

Eating foods that are high in leucine, a building block of protein, may also optimize muscle creation and retention in older adults. Most protein sources contain leucine. Animal products and some plant proteins, such as soy, are particularly good sources (4, 5, 6).

Preserve bone and brain health

Osteopenia is a reduction in bone mass that’s more common in older adults.

If left untreated, it may lead to osteoporosis, which is a porousness in your bones that makes you particularly susceptible to sudden breaks or fractures (8, 9).

Foods rich in calcium and vitamin D help keep bones strong, which is pivotal during menopause — especially since osteopenia and osteoporosis are common right before, during, and after menopause due to the decrease in estrogen (3, 10).

Therefore, you should aim to get three or more servings per day of fortified dairy products like yogurt, milk, or cheese (11).

Other foods naturally rich in vitamin D include seafood, egg yolks, and certain types of mushrooms.

Identify what triggers your hot flashes

Some people experience more hot flashes when they eat spicy foods, alcohol, and caffeine (12, 13, 14).

As such, one strategy the next time you experience hot flashes is to write down what you last ate. Doing so may help you identify trigger foods that you should limit or avoid to reduce how often or intensely you experience hot flashes.

Keeping a more robust food journal may also help.

Increase your intake of omega-3s

Some research suggests that eating more foods high in omega-3 fatty acids may help reduce hot flash and night sweat symptoms — although one review notes that results are inconclusive (15, 16).

Omega-3-rich foods include fatty fish like salmon, sardines, tuna, and mackerel, as well as certain nuts and seeds. Notably, these foods may also bolster heart health (17).

Eat more soy and other phytoestrogens

Declining levels of estrogen and other sex hormones alter how your body metabolizes carbs and fats during menopause, which may contribute to weight gain (18).

Phytoestrogens are plant compounds naturally found in some foods that may act as a weak estrogen in your body. In turn, they may help diminish the symptoms brought on by the decline in estrogen that accompanies menopause (16).

While more research is needed and results are mixed, some studies suggest that phytoestrogens may benefit people undergoing and nearing menopause (19, 20, 21, 22, 23, 24).

Foods rich in phytoestrogens include soybeans, tofu, tempeh, grapes, beans, flaxseeds, linseed, sesame, and black and green tea (25).

summary

When going through menopause, be sure to get enough protein and other whole foods while avoiding foods that trigger hot flashes. Additionally, it may be helpful to increase your intake of omega-3s and phytoestrogen-containing foods.
It’s vital to stay active when you’re going through menopause.

That’s because bone density declines during this phase, making you more susceptible to fractures. Yet, exercise may counteract bone density loss while boosting your mood, reducing anxiety, and improving sleep (8, 26, 27, 28).

Weight-bearing exercises help keep your bones strong.

For instance, lifting weights or doing Total Resistance Exercise (TRX) — a suspension-based exercise system — may help build strength, while aerobic exercise like running, high intensity interval training (HIIT), and certain types of dance or yoga may benefit heart health (29).

Low impact movement like walking, swimming, dance, and yoga helps keep your joints healthy. These activities may be particularly suitable if you’re new to exercise or haven’t worked out in a while (30).

summary

Weight-bearing, aerobic, and low impact exercise may benefit your health during menopause in several ways, including by helping prevent loss of bone density.

When going through menopause, it’s important to speak with your doctor before making any drastic changes to your diet or exercise routine. They may want to discuss the best options for you while considering your medical history and medications.

Diet

It’s important to get enough nutrients by way of whole grains, protein, fruits, vegetables, and healthy fats. These foods keep your body nourished and protect against age-related muscle loss, as well as reduce your risk of developing type 2 diabetes (8, 31).

You’re at a higher risk of heart disease after menopause due to decreases in estrogen and alterations in how your body metabolizes fats, so a balanced diet becomes especially important in lowering this risk (31).

You should avoid regularly eating high sodium foods, as a high sodium diet has been associated with lower bone density in menopausal women (32).

If you have kidney issues, such as chronic kidney disease (CKD), you should speak with your healthcare provider before increasing your protein or dairy intake (33).

What’s more, you may want to consider curbing your alcohol and caffeine intake. Doing so may not only reduce sleep disturbances but also take stress off of your bladder should you be experiencing urinary incontinence, or loss of bladder control (34, 35).

However, it’s worth noting that while alcohol exacerbates hot flashes in some women, one study found that one drink per day relieved this symptom in some women, while a recent review noted that hops and other compounds in beer also brought relief (36, 37).

More research is needed to understand the relationship between alcohol, caffeine, and menopause symptoms.

Fitness

Always work out in well-lit spaces and safe areas to avoid falls or accidents.

Remember to start any new exercise routine slowly, and listen to your body’s cues. Wear supportive footwear that’s stable and comfortable.

Be sure to speak with a trainer or healthcare professional before starting a new exercise regimen.

Mental health

Women are 2.5 times more likely to be diagnosed with depression than men, and they’re at particular risk of depression while transitioning into menopause (16).

If you’ve been feeling unlike yourself or exhibiting any of the telltale signs of depression, such as irritability, difficulty sleeping, and constant sadness or numbness, consider talking with a therapist.

Remember that you’re worthy of a nonbiased space in which to process your experiences, including menopause. If the COVID-19 pandemic makes in-person therapy a prohibitive concern, virtual therapy options are now widespread.

Hormone therapy

Hormone replacement therapy (HRT) typically involves supplementing hormones like estrogen or progesterone that decrease throughout menopause (38, 39, 40, 41).

Estrogen can be prescribed in many forms, including pills, patches, and vaginal foams or rings. Low-dose estrogen is typically administered in the vagina via foam or rings and can treat symptoms like dryness, painful sex, hot flashes, and night sweats (42).

If started within 10 years of menopause onset, HRT may protect against heart disease and ease menopause symptoms. This is especially important if common symptoms like depression, bone loss, insomnia, and hot flashes are disrupting your quality of life (43).

Although potential risks — including stroke, blood clots, gallstones, and cancer — make HRT controversial, evidence suggests that it makes the most sense for those who experience menopause unusually early (38, 39, 43, 44).

Women under age 60 are best positioned to benefit from HRT with little risk (43, 44).

The type of HRT and length of treatment depend on a variety of factors, such as your age, health history, symptoms, and onset of menopause. Speak with your doctor if you’re curious about HRT.

summary

Tending to both your physical and mental health is important during menopause. Be sure you’re getting all the right nutrients, keeping your body moving, and seeking help when you need it.

Menopause is a natural transition in a person’s life.

Although the end of menstruation is accompanied by several uncomfortable symptoms like hot flashes, night sweats, depression, and weakening bones, adequate nutrition and physical activity may diminish the severity of these symptoms.

Eating enough protein and other whole foods like fruits, grains, vegetables, and healthy fats is key. Furthermore, regular exercise supports your mood, bone health, and lean muscle mass.

Be sure to speak with your doctor before making any major changes to your diet or fitness routine.
October 6, 2021