Menopause - Lifestyle Changes

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Effects of Fiber. Fiber is important for the heart. Some studies report estrogen loss with high amounts of wheat bran (but not oat or corn) and calcium loss with any high-fiber diet. Calcium supplements can help offset this effect.

Healthy Protein Sources. The American Heart Association (AHA) recommends soy, legumes, poultry, and lean meats as good protein sources and recommends eating fish at least twice a week. Soy is an excellent food. It is rich in both soluble and insoluble fiber, omega-3 fatty acids, and provides all essential proteins. Soy proteins have more vitamins and minerals than meat or dairy proteins. They also contain polyunsaturated fats, which are better than the saturated fat found in meat. The best sources of soy protein are soy products (tofu, soy milk, soybeans).

For many years, soy was promoted as a food that could help lower cholesterol and improve heart disease risk factors. But an important 2006 review of studies found that soy protein and isoflavone supplement pills do not really have any effects on cholesterol or heart disease prevention. The AHA still recommends soy foods, but not supplements, as a healthy food choice. The benefits of soy on menopausal symptoms are mixed (see below in Alternative Therapies).

Soy is high in estrogen-like plant chemicals called isoflavones, which may improve bone health in older women. A 2005 review of 15 clinical trials found that, although the results were mixed, isoflavones appeared to decrease bone loss, especially in younger postmenopausal women. Soy food products, such as tofu, that also contain calcium may be particularly beneficial.

Calcium and Vitamin D

Calcium. Women should be sure they have sufficient calcium and vitamin D in their diet by consuming low-fat dairy products or calcium-enriched orange juice. The standard recommended dose for older people is between 1000 and 1500 mg per day, depending on risk factors. Even doses of 1000 mg may help preserve bone in many postmenopausal women without osteoporosis, especially during winter months (when bone loss is greatest). In women who have already experienced osteoporosis-related fractures, however, 1000 mg daily may not add any protective benefits without bone-building medication. Calcium citrate (Citracal) is better absorbed than many other calcium compounds and was the first reported calcium supplement to preserve bone density after menopause.

Click the icon to see an image of the benefits of calcium.