What lifestyle changes can improve health and make positive changes?

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Yes, ultra-processed food lacks most nutrients due to its process. They are typically full of salt and refined sugar. Both can negatively impact our health. High salt can lower bone density. Due to low in nutrients body does not get its daily dose of nutrients. Few guidelines will help

1. Increase the consumption of fresh fruits and vegetables. These powerhouse foods are packed with fiber, vitamins, minerals, fruits, and antioxidants and help with improving gut health.
2. The addition of low-fat dairy to your diet helps.
3. Milk, yogurt, and cheese offer the important vitamins and minerals women need to fight bone loss. These essential nutrients include calcium, phosphorus, potassium, magnesium, and vitamins D and K.
4. Snack on low-fat yogurt with granola or fruit or enjoy cheese and nuts as a tasty afternoon treat.
5. Whole grains have been linked to many health benefits, including reduced risk of cancer, heart disease, and even osteoporosis.
6. Boost your whole grain intake with simple swaps. Use whole grain flour and switch sandwich bread from white to whole grain. Try brown rice or quinoa as a side to white rice.
7. All fats are not created equal. Healthy fats play an important role in everyone’s diet, especially for women during menopause. These foods, including fatty fish, flax seeds, chia seeds, and avocados can help your body absorb nutrients.
8. Get your fill of healthy fats by sprinkling chia seeds in a smoothie, topping a sandwich with avocado, or eating fish twice a week
9. Eat quality protein. Protein can help boost muscle mass and bone strength two things that decline during menopause. Recent research suggests that older adults may need more than the currently recommended amount for adults over 18. This can help reduce the risk of sarcopenia (the loss of muscle mass, strength, and function).
10. The best sources of healthy protein include beans and legumes, wild salmon, eggs, and Greek yogurt.
11. Make meals and snacks ahead of time to make convenient and healthy food that is easy to grab on the go.

I hope this helps.