Although the jury is still out on the optimal amount of calcium intake during and after menopause, to be safe, stick to no more than 600 milligrams in supplement form daily, with an emphasis on obtaining calcium through green leafy vegetables and fish.
Yogurt, sardines, almonds, fortified orange juice, and some mineral waters are additional ways to get calcium from food. If you decide to use a supplement, buy one that has the USP (United States Pharmacopeia) symbol on it so you can be sure it does not have contaminants.
Fiber has the added benefit of making you slow down to chew, which can help you eat more slowly and know when you are full.
Try replacing refined carbohydrates like white bread or pasta with whole-grain versions such as oatmeal or brown rice. Ideally, experts recommend 25 to 30 grams of fiber per day to keep your digestive system running smoothly.
Hormones aside, soy is a great source of fiber, and some types of tofu also provide calcium. If you substitute soy for red meat at least twice a week, you will tip the balance toward menopausal health.
Vegetables are also loaded with vitamins, minerals, antioxidants, and fiber. If you begin to boost your vegetables while decreasing your intake of dairy and meats, you are moving in a direction that will help you lose weight, keep your blood glucose stable, and nourish every cell without clogging arteries.
