Diabetes is quite common among menopausal women. Ideally, the foods taken shall be “whole food” that are rich in dietary fiber, balanced in mineral content and energy sources:

General guidelines:

Proteins (30% of the total caloric intake) – essential to growth and repair of muscle and other body tissues

Fats (30% of the total caloric intake) – one source of energy and important in relation to fat soluble vitamins

Carbohydrates (40% of the total caloric intake) – our main source of energy

Water – essential to normal body function – as a vehicle for carrying other nutrients and because 60~70% of the human body is water.

Roughage – the fibrous indigestible portion of our diet essential to health of the digestive system.

Detailed Recommendation:

1. Eat wholefoods that have low or medium Glyermic index (GI)* : most fruit and vegetables (except potatoes), natural yogurt, grainy breads, pasta (especially the wholewheat ), legumes/pulses, and products extremely low in carbohydrates (fish, eggs, meat, nuts, oils)

2. Avoid foods with high GI: corn flakes, baked potato, most white rices (eg, jasmine), croissant, white bread, extruded cereals, straight glucose.

3. Seaweeds, sprouts, sesame and other foods high in calcium content. Besides, seaweeds are also rich in iodine which is essential for proper thyroid function. However, if one is suffered from hyperthyroidism, then avoid seaweeds.

4. Fats and Oils: cold pressed olive oil, sunflower oil, grape seed oil, coconut oil and other healthy nuts that are rich in Omega 3 and 6. Omega 3 and 6 are so called EFA (essential fatty acids) that the body can’t produce, but is crucial to the bodily function. CAUTION: avoid oils and fats that are high-temperature treated. Oxidized oils and fats are bad for health. Also stay away from hydrogenated oils and transfat. Read the product label!

5. Eat a few servings of fruits every day 1 hour before meal or as a snack: Pineapple, apple, papaya, grape etc.

6. Eat slowly and chew your food until it is liquefied. Remember: digestion begins from the mouth.

7. Eat your foods in smaller portion and more frequently, this is to avoid the fluctuation of blood glucose levels.

8. Exercise moderately: brisk walking once in the morning and once at night, each session about 30 minutes are beneficial for your cardiovascular health, keep your joints and muscles flexible and toned and improve the circulation of your extremities (fingers and toes) . Perspiration also helps to get rid of bodily wastes and reduce the stress on you kidneys. Other exercises recommended: light weight bearing exercise, cycling, swimming, yoga and taichi.

9. Make sure your body is properly hydrated by taking a sip of water every few minutes to make sure your body is performing at the optimum level. However, a sudden intake of large quantity of water is counterproductive.

10. Avoid sugary drinks and also man-made sweeteners.

11. Supplements: I recommend menopausal women to take a high potency multivitamins and minerals everyday. There are some good formulations in the market that specifically for menopausal women. Besides, if you also have constipation problem, then a supplementation of dietary fiber drink is also recommended.

*The glycemic index or GI ranks carbohydrates according to their effect on our blood glucose levels. A low GI food will release glucose more slowly and steadily. A high GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise or for a person with diabetes experiencing hypoglycemia.

Mr Edwin Low
Founder and Nutritional Consultant
Nutrimax Organic
http://www.nutrimaxorganic.com

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The Healthy Times Magazine Team

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