Boost Menopause Health: Gradually Increase Fiber Intake
Women navigating menopause are advised to increase their intake of high fiber foods gradually and mindfully, as it offers numerous health benefits. This includes managing gastrointestinal sensitivities, regulating blood sugar, and supporting overall health during this transition.
The daily fiber recommendation for women in perimenopause is 25-30g, and 21-25g post-menopause. Fiber aids digestion, supports the microbiome, and helps remove excess hormones. It also regulates blood sugar, reducing the risk of insulin resistance and diabetes. To avoid temporary discomfort, increase fiber intake gradually, allowing the digestive system and gut bacteria to adjust.
A diet rich in high fiber foods, combined with regular movement, adequate hydration, and stress management, supports healthy aging during menopause. Fiber positively influences menopausal symptoms and overall health by improving digestive health, supporting hormonal balance, and reducing risks of chronic diseases. It also aids in lowering inflammation and stabilizing blood sugar levels. To increase fiber intake, consider strategic food swaps like replacing white bread with wholegrain and adding legumes to meals.
Increasing intake of high fiber foods, mindfully and gradually, can significantly improve health during menopause. It helps manage symptoms, supports hormonal balance, and reduces the risk of chronic diseases. By making simple food swaps, women can easily incorporate more fiber into their diets, supporting a smoother transition through menopause.
Read also:
- Intestinal Infection Causing Stomach Distress: Signs and Remedies
- What is the expected timing for the flu season in this current year?
- Essential Information on Cushing Syndrome: a Disorder Caused by High Cortisol Levels
- Starting in September, elderly individuals aged 75 years and above will be enrolled in a preventive program for Respiratory Syncytial Virus (RSV).
