Menopause Diet: Care Instructions

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Your Care Instructions

Healthy eating helps ease menopause symptoms. And it can reduce your risk for getting conditions such as osteoporosis and heart disease.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse call line if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

How can you care for yourself at home?

  • Limit fats in your diet.
  • Choose foods that have a lot of calcium. The recommended daily intake for adults ages 19 to 50 is 1,000 milligrams (mg). Women over 50 need 1,200 mg a day. Take a calcium supplement if you don't get enough calcium in the foods you eat.
  • Add vitamin D to your daily diet. It helps your body use calcium. Vitamin D recommendations vary from province to province. Talk your doctor about how much vitamin D you need. Health Canada recommends adults up to age 70, get 600 international units (IU) of vitamin D each day. Adults age 71 and older need 800 IU a day. Take vitamin D supplements if you need to.
  • Include good sources of fibre in your diet each day. These include whole grains, beans, fruits, and vegetables.
  • Avoid simple sugars. This helps if you have mood swings, anxiety, or depression.
  • Avoid caffeine, or cut back on it. Caffeine can cause sleep problems. It can also make you feel anxious. To relieve these symptoms, pay attention to how much caffeine you are getting in drinks and chocolate.
  • Limit your intake of alcohol. Heavy drinking tends to make symptoms worse.

Where can you learn more?

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