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Vitamin d aim for between 400 and 1000 iu

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Vitamin D: Aim for between 400 and 1,000 IU (international units) daily . You can get Vitamin D from about half an hour of direct exposure to sunlight, and from foods and supplements. Salmon is an excellent source of vitamin D. Other good sources include shrimp, vitamin-D fortified milk, cod, and eggs. Pump up your iron intake. Eating at least three servings of iron-rich foods a day will help ensure that you are getting enough iron in your daily diet. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day. Get enough fiber. Help yourself to foods high in fiber such as whole-grain breads, cereals, pasta, rice, fresh fruits, and vegetables. Most adult women should get about 21 grams of fiber a day. Eat fruits and vegetables. Include at least 1 1/2 cups of fruit and 2 cups of vegetables each day Fruits and vegetables offer many health benefits -- fiber , vitamins, minerals and naturally low -fat. But there are also many menopausal reasons to eat these foods. Plants have chemicals that help protect our bodies' health and well-being. Phytoestrogens are particular plant chemicals that are very similar in structure to estrogen, and may act as weak estrogen in our bodies. Simply put, phytoestrogens may trick your body into thinking it has more estrogen than it really does -- potentially diminishing some of the discomforts caused by lower estrogen levels during menopause. Drink plenty of water. This will help you stay hydrated. It's impossible to determine how much water we all need, because this depends on many factors, such as how much you eat, the climate you live in, and how active you are. As a general rule,
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drinking eight glasses of water every day fulfills the daily requirement for most healthy adults. Maintain a healthy weight. Lose weight if you are overweight by cutting down on portion sizes and reducing foods high in fat, not by skipping meals. A registered dietitian or your doctor can help you determine your ideal body weight. . Use sugar and salt in moderation. Too much sodium in the diet is linked to high blood pressure. Also, go easy on smoked, salt-cured, and charbroiled foods -- these foods contain high levels of nitrates, which have been linked to cancer. Foods that are strongly encouraged in the menopause diet are Tofu and Soy Soy may give relief from hot flashes, although that benefit is still being debated by researchers. However, we do know that soy may help protect our heart and arteries by lowering bad cholesterol . Many studies have suggested that this occurs because we substitute soy for meats and animal fat in our diet. So give it a try!Eat or drink two servings of soy a day. Soy foods will take 4 to 6 weeks to show an effect. Here are some easy ways to add soy to your diet: .
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