As women approach menopause, it is essential to prioritize healthy habits for maintaining eye health and preventing osteoporosis. Lutein is a beneficial nutrient for preventing age-related macular degeneration, improving cognitive function, reducing cancer risk, and supporting heart health. Foods high in lutein include kale, spinach, cabbage, and mustard greens.
During menopause, hormonal changes can increase the risk of osteoporosis. It is recommended that adults get 800-1,000 mg of calcium per day, with higher amounts needed for pregnant and lactating women. Calcium can be found in dairy products as well as vegetables like broccoli, spinach, kale, cabbage, and pumpkin.
Vitamin D plays a crucial role in strengthening immunity and regulating mood. Women aged 30-49 should aim for 600 IU of vitamin D daily, while those aged 50-70 may need 600-800 IU. However, it’s essential to get vitamin D from sun exposure cautiously to avoid skin damage and cancer.
Omega-3 fatty acids are also vital for heart health and brain function. Sources of omega-3 include dairy products such as milk and cheese as well as avocados, walnuts, chia seeds, olive oil
