2. Consume Lots of Fruits and Vegetables
Fruits and vegetables are low in fat and serve as an excellent source of micronutrients and antioxidants. In turn, eating them helps the body lower inflammation and maintain healthy body weight during menopause. Not only are they low in calories, but fruits and vegetables are loaded with vitamins and minerals and fiber, which can help prevent many menopause symptoms. Veggies and fruits can also help you feel fuller. Basically, these natural-grown foods are excellent for maintaining your weight and losing weight.
Several diseases, such as heart risk, can be minimized or prevented with high intake of fruits and vegetables. Since heart disease risk tends to increase after menopause, it is imperative to have lots of veggies and fruits in your diet. The increase could be due to factors such as age, weight gain, or possibly reduced estrogen levels. Fruits and vegetables will nourish every cell without clogging arteries — it is hard to argue with that logic.
Besides, fruits and vegetables may also help prevent bone loss. Eating grapefruit as part of your breakfast will do more than just wake up your taste buds. Citrus fruits are packed with vitamin C, which has been linked to bone loss prevention. Don’t like this savory, sour orange delight? Try a navel orange, which comes in close to producing as high levels of vitamin C that grapefruit boosts. Figs are another bone-strengthening fruit. In addition, figs have calcium and other skeleton-saving nutrients such as magnesium and potassium.
Vegetables are great for bones. Eating veggies is one of the best sources of vitamin C, which stimulates the production of bone-forming cells. They also seem to increase bone mineral density, also known as bone density. Eating lots of vegetables has also been found to benefit older women going through “the change.” Broccoli, cabbage, and other plants high in bone-protecting nutrients help to decrease bone loss associated with menopause. Remember this: healthy bones, weight maintenance, and certain disease prevention are all reasons you want to consume a diet rich in fruit and vegetables.