By If you want to follow a food plan that ticks all the boxes during menopause, this is the one
Perhaps I’m slightly biased because I’m Greek. The nutritional plan I’m about to mention is part of my life and has been since I was born. But the research has said it loud and clear — the Mediterranean diet is good for everyone and is especially beneficial for older women’s bones, muscles, and heart. Researchers developed this new study on postmenopausal women in Brasil. Food intake in this diet consisted of a high level of fruits, vegetables, grains, potatoes, olive oil and seeds. The diet also consists of moderately high seafood intake, low in saturated fat, dairy and meat consumption and moderate drinking of red wine. Thais Rasia, Silva leading this study, mentions a few key points about the Mediterranean diet and its effects on body composition after menopause. “This information is vital because menopause, in conjunction with a decline in estrogen, speeds up a woman’s loss of bone mass, increasing her risk of osteoporosis and weaker bones.” A reduction in skeletal muscle mass and strength in older individuals is a considerable contributor that increases illness and reduces the quality of life, leading to higher death rates. Given that most women experience menopause after 50, we don’t want to lead the later part of our lives compromised by ailments and health issues. I don’t know about you, but I want to live the best possible life. Holding myself back at 50 is not an ideal option. But, with a change of diet (and hopefully, you decide to weight train), we can turn this all around. The results of the Mediterranean diet proved beneficial, independent of whether the woman had used hormone therapy previously, smoking or had a current level of physical activity. Nutrition seems to do the job, but we can push this along by using exercise. I recommend you not smoke or lead a sedentary lifestyle while eating a Mediterranean-rich diet. Give yourself the best chance by doing the right things. Although Postmenopausal women may change their bone density and body composition by adopting this dietary plan — as with anything, it’s best to speak to your doctor first.
Key Takeaways
A diet high in vegetables, fruit, and whole grains benefit postmenopausal women. It will help increase the strength of your bones and rebuild muscle. Using this in conjunction with physical activity will see you overcoming symptoms of menopause — leading a more full-filling and active life. The best method for prevention is to start early. So if you are young, do what you can with your nutrition and activity now, so you will be less likely to experience the negative consequences of a decline in age. Read more about this study here.
Please sign up via my link if you want to read more articles like this or start writing your own. I’d love to see you on the other side. ???????? Sign up here for your medium subscription. I get a portion of your monthly fee at no extra cost to you, and it will go a long way in supporting me as a writer.
If you want to express gratitude with coffee, send the love via this link.