Be sure to include these nutrients if you are in this stage of life.
By understanding and addressing these changes, people can better manage this transformative period with empowerment and care.
Beyond the cessation of menstruation, menopause has broader implications for ones health and well-being.
Photo:Jason Donnelly
Additionally, some nutrients that were once an afterthought should now become a bigger priority.
That said, certain nutrients become even more critical during this stage.
Fiber
Fiber, or indigestible carbohydrates, is important to focus on throughout our life cycle.
But dietitians emphasize that this nutrient is particularly important during menopause.
People who consume the most fiber tend to weigh less than those who consume less, per Azzaro.
This protects long-term strength and mobility as well as bone health.
Additionally, protein is a satiating nutrient and can help keep blood sugar levels more balanced, adds Azzaro.
Scheinman shared that, in her experience, most menopausal women are not getting enough protein in their diet.
A good place to be is about 1 to 1.2 grams of protein per kilogram of body weight.
Omega-3 Fatty Acids
Omega-3 fatty acidsplay a crucial role in health, particularly during menopause.
In addition to supporting bone health, calcium also contributes to other vital bodily functions during menopause.
Magnesium
Demand for magnesium increases during menopause, sharedJohanna Katz, M.S., RDN,a Florida-based registered dietitian.
Rates of osteopenia and osteoporosis rise significantly during this life stage, she added.
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