Women approaching menopause have to pay special attention to the types and quantities of nutrients they consume each day. The following sections include just some of the special nutritional concerns for women at the age of menopause (remember that these amounts are general recommendations; women taking certain medications or combating specific conditions may need to take more or less, depending upon their doctor or health care professional's recommendations).

Vitamins and Minerals

While vitamins and minerals are always important to keep your body functioning, there are some that take center stage during menopause because changing hormone levels impact nutritional needs:

• Calcium is a woman's best friend as she approaches the age of menopause. Because the risk of developing osteoporosis increases as estrogen levels decrease, women need to be particularly careful to consume the recommended amount of calcium every day. If you're postmenopausal and taking HRT, you should consume 1,200 mg daily; if you're not taking HRT, and for all women sixty-five years of age or over, 1,500 mg is a must. Calcium is in milk, yogurt, cheese, and other dairy products, as well as in fortified fruit juices (see Chapter 15). Nevertheless, you may need to use supplements to get the full recommended amount.

• Vitamin D is an essential partner to the calcium in your diet. Vitamin D helps your body absorb and use calcium, and you can get 100 of the 800 IU (international units) recommended daily amount in one 8-ounce glass of skim milk. Some juices and certain brands of calcium supplements are also available with added vitamin D.

• Antioxidants, including vitamins A, C, E, and beta carotene, are vitamins found in a number of brightly colored fruits and vegetables. These are now considered important tools in warding off heart disease and some cancers, and may even reduce the deterioration of macular degeneration (age-related vision loss). Antioxidants work to stop the effects of oxidation within your body by protecting your body tissue from the effect of free radicals — molecules in your body that lack an electron and therefore “steal” one from other body cells. Like rust-proofing treatments for your car, antioxidants block these free radicals from damaging your body's tissues. Squash, sweet potatoes, spinach, mangos, tomatoes, red peppers, oranges, blueberries, and peaches are just some of the fresh fruit and vegetable sources of antioxidants. Chocolate may also provide some antioxidant benefits, but don't forget about calories when adding it to your diet.

Other Important Nutritional Elements

In addition to vitamins and minerals, your body needs other nutritional building blocks to meet your changing needs:

• Fiber is an important part of every woman's diet, and it's particularly important for women reaching the age of menopause. Women should eat 25 to 30 grams of fiber daily. Soluble fiber, found in fruit, vegetables, dried beans, barley, and oats, helps keep cholesterol levels low and can help prevent heart disease and lower the risk of stroke. Insoluble fiber, the type found in complex carbohydrates such as whole grains and the skins of fruits and vegetables, provides bulk that helps keep your digestive system on track and can help prevent colon cancer.

• Soy and other phytoestrogens can have a beneficial effect on your body as its natural hormone production slows down. Even though phytoestrogens are dramatically less potent than the body's natural estrogens, they can help alleviate some hormonal symptoms, such as hot flashes. Soy protein has real benefits for your heart; eating 25 mg daily can help lower LDL cholesterol by 5 to 10 percent. You find soy protein in soy milk (7 grams in 1 cup), veggie burger mix (11 grams in ½ cup), tofu (10 grams in 4 ounces), and roasted soy nuts (17 grams in ¼ cup), among other foods.

• Omega-3 fatty acids are found in fish, nuts, flaxseed, tofu, and soybean and canola oils. These essential fatty acids help nourish the hair, nails, and skin, but that isn't their only role in preserving health during menopause. New studies have shown that omega-3 fatty acids offer a number of benefits for cardiovascular health. The American Heart Association (AHA) reports that increasing the consumption of omega-3 fatty acids can benefit people who have pre-existing cardiovascular disease as well as those with healthy hearts and circulatory systems — especially when those fatty acids are consumed as part of a balanced diet. The AHA recommends two three-ounce servings of salmon, tuna, mackerel, herring, or other fatty fish every week. The FDA recommends no more than 3 grams per day of these essential fatty acids, with no more than 2 grams coming from supplements.