A:Key nutrients to
increase after menopause are calcium, vitamins B-12 and D; nutrients to
decrease are iron, sodium and calories. There are lowered iron requirements
once the losses of iron in menstruation are no longer in effect and the
apparent need for more calcium to protect bone health when the protective
effect of estrogen is reduced.In
practical terms that means less need for red meat or other high-iron foods, and
an extra daily serving of a calcium-rich food (for example, milk or other
calcium-fortified foods such as juice, soy milk or soy yogurt).Other changes in nutrient recommendations
when a woman passes age 50 are simply age-related:Some women and men over age 50 are less able
to absorb the vitamin B-12 as it naturally occurs in poultry, seafood, meat and
dairy products, so recommendations call for them to include daily a fortified
food or supplement that meets B-12 needs.Research also shows that as we get older, we become more sensitive to
the blood pressure-raising effects of sodium, so recommended maximum sodium
intake goes down from 2300 milligrams (mg) to 1500 mg per day, which requires
significant limitation of processed foods as well as salt itself.Current recommendations for vitamin D increase
after age 50, and research is still underway to better identify optimal intake
at all ages.Calorie needs may decrease
after age 50, but research shows that much of that drop may be related to
decreased physical activity (both scattered throughout the day and as blocks of
leisure activity) and the impact of gradual muscle loss resulting in decreased
metabolic rate.So with daily physical
activity and strength-training two to three times a week, calorie needs may not
need to drop as much in order to maintain a healthy weight.That’s important, because excess weight and
weight gain are linked to increased risk of several cancers, including
post-menopausal breast cancer.
The American Institute for
Cancer Research (AICR) is the cancer charity that fosters research on
the relationship of nutrition, physical activity and weight management
to cancer risk, interprets the scientific literature and educates the
public about the results. It has contributed more than $91 million for
innovative research conducted at universities, hospitals and research
centers across the country. AICR has published two landmark reports
that interpret the accumulated research in the field and is committed
to a process of continuous review.
AICR also provides a wide range of educational programs to help millions
of Americans learn to make dietary changes for lower cancer risk. Its
award-winning New American Plate program is presented in brochures,
seminars and on its website, www.aicr.org. AICR is a member of the World
Cancer Research Fund International.