Healthy eating and physical activity

It is important now, more than ever, to have a healthy diet and to be physically active. Recent studies have shown that many Australian women in their 50s do not meet the Australian Dietary Guidelines. This is particularly true for women who are above their most healthy weight and have low levels of physical activity. Weight gain is directly linked to an increased risk for a range of diseases including diabetes, heart disease, gall stones and high blood pressure. The number of women who develop diabetes and cardiovascular disease increases from midlife so extra care needs to be taken to prevent long-term problems.

Calcium and osteoporosis

All women need to make sure they are consuming enough calcium to reduce their risk of developing osteoporosis, but particularly at this time of life. Osteoporosis affects one in every two women, but this risk can be reduced by having a varied healthy diet. The loss of calcium from your bones increases around the time of menopause, so making sure you have three servings a day of calcium rich foods is very important. Keeping up your level of physical activity can also reduce your risk of osteoporosis. Also, make sure you have some sunlight exposure each day to absorb Vitamin D to help with bone strength.

Heart health

The change in oestrogen levels that occurs with menopause also increases the risk of heart disease. Eating a healthy diet with low levels of saturated fat and a high intake of fibre, wholegrain breads and cereals, and fruits and vegetables can help reduce the risk of heart disease. Other lifestyle changes such as quitting smoking, maintaining a healthy weight and maintaining good levels of physical activity, are also important.

Phytoestrogens

Many women are interested in dietary options such as phytoestrogens (edible substances that act like oestrogens which are found in foods such as soy beans, legumes, tofu, whole grain cereals and vegetables) to help ease menopausal symptoms. While there is currently limited evidence to show they help menopausal symptoms, there is no reason why these foods can’t form part of a healthy, balanced diet. If you wish to take supplements it is best to check with a health professional first.

Content Updated June 18, 2009