Diet and nutrition

Nutrition is important for all women around the time of the menopause, and a healthy, balanced diet should be low in fat, low in salt and rich in calcium.

Facts about nutritional health – calcium and salt:

• High salt intake is linked with the development of high blood pressure
• Hypertensive excrete higher amounts of calcium in their urine than people with low blood pressure
• It is thought that calcium lost in the urine is replaced through calcium stripped from the bone, and that salt plays an important role in speeding calcium loss
• You should be able to get all the calcium you need from a healthy diet. Adults need 700 mg a day, although those with osteoporosis may need more (DH, 1998)
• Vitamin D is necessary for the effective absorption of calcium from the gut, most being obtained from direct sunlight; a smaller amount is obtained from the diet. Supplements of 10 mcg of vitamin D may be necessary for elderly and housebound people, those on a restricted diet, and where there is little exposure to sunlight.

The following table lists foods that are valuable sources of calcium.

Table 1 – Calcium content of common foods

Facts about nutritional health – fats:

• Saturated fatty acids raise blood cholesterol levels
• Total fat consumed should be reduced, with no more than one third of calories coming from fat
• Saturated fats should be replaced with polyunsaturated fat and monounsaturated fat
• Cholesterol is mainly made in the liver from the saturated fats in food
• Polyunsaturated fatty acids have been found to help lower the amount of low density lipoproteins in the blood.

Facts about nutritional health – general:

• Diet should be high in fruit and vegetables, containing at least five portions daily
• Fruit and vegetables contain antioxidant vitamins and minerals which are crucial in preventing the damaging effects of free radicals
• Smokers use antioxidants faster
• You should aim for at least two portions of fish a week, one of which should be oily fish
• Maintaining a healthy weight is important. Obesity is a major risk factor for CHD and is associated with high blood pressure, heart attacks, heart failure and diabetes. Women should aim for a health body mass index (BMI) of 20 – 25

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