the is­sue

Stub­born belly fat

Healthy Food Guide (Australia) - - LIVE WELL -

pos­si­ble rea­son Menopause

Menopause marks the ces­sa­tion of men­stru­a­tion and may re­sult in a range of symp­toms in­clud­ing hot flushes, in­som­nia, vag­i­nal dry­ness and weight gain. These are caused by your body pro­duc­ing less es­tro­gen, which causes a cas­cade of hor­monal changes.

Most women find their pe­ri­ods come to an end be­tween 40 and 58 years of age, with the av­er­age be­ing 51 years. It’s al­most im­pos­si­ble to pre­dict how se­vere or pro­longed your symp­toms will be. Each of us will ex­pe­ri­ence menopause dif­fer­ently.

Eat more…

Fo­cus on fish to pro­vide healthy omega-3 fats — and whole grains, nuts and veg­eta­bles for fi­bre — to coun­ter­act in­creas­ing choles­terol lev­els. The rec­om­mended num­ber of serves of dairy foods in­creases from 2.5 to 4 af­ter menopause in or­der to pro­vide pro­tein and cal­cium to help pre­vent os­teo­poro­sis.

Limit / eat less...

You don’t need as many kilo­joules af­ter menopause — so start by re­duc­ing your por­tion sizes. Keep treat foods, such as al­co­hol and bis­cuits, to a min­i­mum, to help keep your kilo­joule in­take down. As you will no longer be los­ing iron when you bleed each month, your iron re­quire­ments de­crease, mean­ing that you will no longer need to eat as much meat.

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