Menopause is a natural phase in every woman’s life. Menopause marks the end of the menstrual cycle. It is diagnosed after a woman has gone 12 months without menstruating.

Menopause is a huge transition in a woman’s life. Now that Aunt Flo has stopped knocking on your door every month, this may seem like a huge relief. But for many women, the transition is not that easy. Menopause brings about many changes in your body.

These changes can be physical, mental and emotional. A healthy diet and lifestyle will pave the way for a smoother transition to menopause, as well as reduce complications during menopause.

Table of Contents:

What is Menopause?

  • Menopause is a natural and biological phenomenon in a woman’s body. This is the time when your periods stop and you are no longer a fertile woman.
  • Menopause usually occurs in women aged 40-50 years. The average age, when a woman reaches menopause in India, is 46 years.
  • A woman is diagnosed with menopause after one year without menstruation or menstruation.
  • During menopause, hormonal changes wreak havoc on your body. Symptoms such as night sweats, hot flashes, anxiety and sleep disturbances can lower your energy levels and affect you emotionally as well.
  • The treatments available to treat the symptoms of menopause are hormone therapy and lifestyle changes.

symptoms of menopause

Menopause symptoms can vary from one woman to another.

This includes:

  • 1. Vaginal Dryness
  • 2. hot flashes
  • 3. Night sweats
  • 4. Chills
  • 5. Sleep Disruption
  • 6. Urinary Incontinence
  • 7. Mood Changes
  • 8. Slow Metabolism
  • 9. Weight Gain
  • 10. Hair thinning
  • 11. Dry skin
  • 12. Loss of Breast Fullness

10 best foods to eat during menopause

A balanced diet with nutrient-rich foods will keep you healthy. It will also help fight those unwanted symptoms of menopause.

Remember, there is no single food/superfood to ease menopausal symptoms. It is best to follow a diet-plan customized as per your body weight and requirement. A trained nutritionist or dietitian can determine an easy menopausal-diet for you.

Here is a list of the 10 best foods to eat during menopause. These foods are rich in nutrition and can be included in your diet for best results.

#1 Nut

  • Nuts contain high levels of magnesium, a mineral that is very helpful in controlling anxiety, insomnia, mood swings and depression. Magnesium is also considered important for healthy bones.
  • Nuts are also a rich source of protein, omega-3 fats, calcium and zinc which also reduce the symptoms of menopause.
  • Some tips for making them a part of your diet:
  1. Have a handful of nuts as a snack
  2. Add these to curd or oats porridge
  3. You can also add unsweetened nut butters, such as almond and peanut butter, to smoothies or on toast.
  4. Almond milk is another option
  • Since nuts are known to be high in calories, we recommend that you limit them to a handful each day.

#2 Berries

  • This sweet, nutritious fruit is packed with fiber, antioxidants and disease-fighting nutrients
  • Jamuns are known to improve brain health and also help manage stress in menopausal women
  • You can add them to yogurt, cereal and smoothies. You can also have it as your mid-meal snack
  • Ayurvedic expert Dr. Zinde recommends fruits like jamuns, apples and dates to calm and balance the body during menopause.

#3 Leafy green vegetables

  • Dark green leafy greens are rich in calcium, which is essential for maintaining strong bones and preventing osteoporosis during menopause. They are also rich in antioxidants, which reduce inflammation and ease symptoms.
  • Include leafy vegetables like spinach, kale, sarson ka saag, fenugreek etc in your daily cooking
  • How to include them in your diet:
  1. Incorporate them with salads, or fry them in a little olive oil.
  2. Eat curry or lentils made from green vegetables
  3. Add them to soups and smoothies

#4 Whole Grains

  • Whole grains contain B vitamins, minerals, nutrients and fiber
  • They are very effective in regulating energy levels and improving the body’s metabolism.
  • They are known to reduce the cholesterol level in your body
  • How to make whole grains a regular part of your diet:
  1. Check the ingredients on the label when you buy flours, breads and buns like 100% Whole Wheat Flour, Whole Grain Flour / Whole Grain Flour.
  2. Include whole grains like jowar, millet, ragi, barley, amaranth, buckwheat (buckwheat), and broken wheat in your cooking
  3. You can have a bowl of porridge / oats upma in your breakfast

#5 Turmeric

  • Turmeric, the golden yellow spice known as . also known as ‘Indian saffron’, is a wonderful spice in many ways
  • Turmeric, with its active ingredient curcumin, is the best anti-inflammatory ingredient available in your kitchen.
  • It is already used a lot in Indian food. For the best benefits of turmeric, you can drink ‘Golden Milk’ every night
  • How to prepare golden milk:

Serving: 1 cup or 240 ml.

  1. Bring 1 cup skim or low-fat milk to a boil. let it cool down
  2. Mix 1 teaspoon turmeric in half warm milk
  3. Add a pinch of black pepper powder. shake well
  4. For more flavour, you can also add 1/2 tsp of jaggery and a pinch of cardamom powder
  • Most women have a lot of bloating, and it can get worse during menopause. To control inflammation and increase your vitamin levels, you can use a 1000 mg a day supplement that combines turmeric with black pepper.
  • Many health experts attest to the benefits of combining turmeric and black pepper. The piperine in black pepper helps your body absorb more curcumin, the active ingredient in turmeric.
  • Here are some tips for including the turmeric-pepper combination in your diet:
  1. You can add some black pepper and turmeric to scrambled eggs, soups or sprinkle it on fried vegetables and salads
  2. You can also add it to cooked rice for that extra flavor.

#6 Broccoli

  • Broccoli increases estrogen levels
  • Rich in calcium, it is also beneficial for osteoporosis, as it maintains bone density
  • Broccoli also removes the problem of bloating, which is a common symptom of menopause. This is due to the high fiber content in broccoli.
  • Every woman should aim for at least 5 servings a week
  • Other cruciferous vegetables such as cauliflower, cabbage and Brussels sprouts can also be included in the diet.

#7 Eggs

  • Menopausal women are often diagnosed with iron and vitamin D deficiencies.
  • Eggs are a good source of vitamin D, iron and protein
  • They also help reduce cholesterol levels in the blood and help prevent weight gain in menopause.

#8 Dairy Products

  • Dairy products are rich in calcium, which maintains bone density
  • Dairy products are also rich in vitamin D and protein and may help improve sleep quality.
  • Yogurt or yogurt rich in probiotics provides good gut health for better digestion, immunity and skin
  • To get your daily dose of healthy bacteria, eat 1 serving of yogurt per day.

#9 Flaxseed

  • One study showed that 40 grams of flaxseed is equivalent to hormone therapy prescribed by doctors during menopause.
  • Flax seeds are useful in preventing heart diseases in menopausal women
  • They also regulate the level of estrogen in the body
  • They are known to help with symptoms such as night sweats, hot flashes and mood swings
  • How to eat flaxseeds:
  1. You can mix powdered and flaxseed sprinkled on your breakfast cereal.
  2. You can add it to your flour batter
  3. add it to smoothies

#10 Soy

  • Soy contains phytoestrogens. Phytoestrogens (Phyto+Estrogens) reduce menopausal symptoms and improve bone health
  • breast cancer prevention partner Listed efficacy of soy in breast cancer prevention, and risk of recurrence
  • You can sometimes have tofu and soy based dairy substitutes.

Menopause is another stage in your life, not a disease. Consider it a fresh start.

Drink a lot of water. Aim to drink at least 8 glasses of water a day. Avoid foods such as caffeine, spicy foods and alcohol, which tend to worsen some symptoms like hot flashes and also dehydrate your body.

Adopt a healthy lifestyle and maintain a healthy weight. Regular jogging should be a part of your daily schedule. You can join an online fitness program where a certified fitness instructor can help you with the fitness regime from the comfort of your home.

A diet rich in iron, calcium, fiber, plenty of fruits, vegetables and nuts should be an essential part of your diet program. A certified nutritionist or dietitian can help you determine an ideal diet plan according to your body weight and requirement.

and yes! Don’t forget to keep yourself happy and take help of the needy.

Frequently Asked Questions (FAQs)

Q. What is the best diet advice to follow during menopause?

a. Eat a diet rich in vitamins, minerals and nutrients. Be sure to include calcium and iron-rich foods in your diet. Also eat lots of fruits and vegetables. Don’t skip meals. Take small portions every few hours during the day.

Q. What should I eat to reduce belly fat during menopause?

A. You need to make changes in diet to lose weight along with regular exercise. Keep an eye on your portion size. Eat foods rich in fiber and protein. Replace complex carbs with simple carbs. Eat whole grains like whole grains. Include lots of fruits and vegetables. Include healthy fats in your diet and drink lots of water.

Q. What foods should I avoid during menopause?

a. Foods that increase menopause symptoms are caffeine, alcohol, added sugars, salty foods, processed foods, spicy foods and high-fat foods.

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