10 Best Foods During Menopause – diet solution programme

Menopause is a natural stage in every woman’s life. Menopause marks the end of the menstrual cycle. The diagnosis is made after 12 months of absence of menstruation in a woman. Menopause is an important …

Menopause is a natural stage in every woman’s life. Menopause marks the end of the menstrual cycle. The diagnosis is made after 12 months of absence of menstruation in a woman.

Menopause is an important transition period in a woman’s life. Now that finally Aunt Flo has stopped knocking on your door every month, it might seem like a big relief. But for many women, the transition is not as smooth. Menopause brings with it many changes in your body.

These changes can be physical, mental, and emotional.

A healthy diet and lifestyle will pave the way for an easier 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 between the ages of 40 and 50. The average age when a woman in India reaches menopause is 46 years old.
  • A woman is diagnosed with menopause after a year without menses or periods.
  • During menopause, hormonal changes destroy your body. Symptoms such as night sweats, hot flashes, anxiety, and sleep disturbances can drain your energy levels as well as affect you emotionally.
  • Hormone therapy and lifestyle changes are available to treat menopausal symptoms.

Menopause symptoms

Menopause symptoms can vary from one woman to another.

These include:

1. Vaginal dryness.

2. Tides

3. Night sweats.

4. Chills

5. Sleep disturbance.

6. Urinary incontinence.

7. Changes in mood.

8. Slow metabolism.

9. Weight gain.

10. Thinning hair.

11. Dry skin.

12. Loss of breast fullness.

10 best foods to eat during menopause

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

Remember, there is no single food / superfood that relieves menopause symptoms. It is best to follow a diet that is tailored to your weight and needs. A qualified dietitian or nutritionist can put together a light diet for you during menopause.

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

# 1 Nuts

  • Nuts contain high levels of magnesium, a mineral that is very helpful for anxiety, insomnia, mood swings, and depression. Magnesium is also important for bone health.
  • Nuts are also a rich source of protein, omega-3 fats, calcium and zinc, which can also help relieve menopausal symptoms.
  • Here are some tips on how to make them part of your diet:

Eat a handful of nuts as a snackAdd them to yogurt or oatmealYou can also add unsweetened nut butters like almond and peanut butter to smoothies or toast.Almond milk is another option

  • Since nuts are believed to be high in calories, we recommend limiting your intake to a handful each day.

# 2 Berries

  • This sweet, nutritious fruit is rich in fiber, antioxidants and disease-fighting nutrients.
  • Berries are known to improve brain health as well as help manage stress in postmenopausal women.
  • You can add them to yogurt, cereals, and smoothies. You can also eat it as an afternoon snack.
  • Dr. Jinde, an expert in Ayurveda, recommends fruits such as berries, apples and dates for calming and rebalancing the body during menopause.

# 3 Leafy green vegetables

  • Dark green leafy vegetables are rich in calcium, which is essential for maintaining bone strength and preventing osteoporosis, which is common during menopause. They are also rich in antioxidants that reduce inflammation and relieve symptoms.
  • Include leafy vegetables like spinach, kale, mustard greens, methi, etc., in your daily cooking.
  • How to add them to your diet:

Add them to salads or sauté in a little olive oil.Eat curry or dal cooked with green vegetables.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 lower cholesterol levels in the body.
  • How to make whole grains a regular part of your diet:

Check for ingredients on labels such as 100% Whole Grain Flour, Whole Grain Atta / Whole Grain Flour when you buy atta, bread and rolls.Use whole grains such as jowar, bajra, ragi, barley, amaranth, buckwheat (kutta), and crushed wheat.You can have a bowl of upma oatmeal / oatmeal for breakfast.

# 5 Turmeric

  • Turmeric, a golden yellow spice also known as ‘Indian saffron’, in many ways a miracle spice
  • Turmeric, with its active ingredient curcumin, is the best anti-inflammatory ingredient available in your kitchen.
  • It is already widely used in Indian cuisine. To get the most out of turmeric, you can drink ‘golden milk’ every night
  • How to make golden milk:

Serving: 1 glass or 240 ml.Bring 1 cup skim or low fat milk to a boil. Let it cool down a littleAdd 1 teaspoon of turmeric to semi-hot milk.Add a dash of black pepper powder. Mix wellFor extra flavor, you can also add 1/2 teaspoon of jaggery and a pinch of cardamom powder.

  • Most women experience severe inflammation, which can worsen during menopause. To control inflammation as well as boost vitamin levels, you can use a 1000mg daily supplement that combines turmeric with pepper.
  • Many health experts claim the benefits of combining turmeric and black pepper. The piperine in black pepper helps the body absorb more curcumin, the active ingredient in turmeric.
  • Here are some tips for incorporating a combination of turmeric and pepper in your diet:

You can add peppers and turmeric to scrambled eggs, soups, or sprinkle on sautéed vegetables and salads.You can also add it to cooked rice for extra flavor.

# 6 Broccoli

  • Broccoli Increases Estrogen Levels
  • Rich in calcium, it is also beneficial for osteoporosis as it maintains bone density.
  • Broccoli also helps with 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 per week.
  • Other cruciferous vegetables such as cauliflower, cabbage, and Brussels sprouts can also be included in the diet.

# 7 Eggs

  • Iron and vitamin D deficiencies are common in women with menopause.
  • Eggs are a good source of vitamin D, iron, and protein.
  • They also help lower blood cholesterol levels and prevent the weight gain associated with 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 can help improve sleep quality.
  • Probiotic-rich yogurt or cottage cheese can help promote gut health by improving digestion, immunity, and skin.
  • To get your daily dose of beneficial bacteria, eat 1 serving of yogurt a day.

# 9 Flax seeds

  • A study found that 40 grams of flaxseed is equivalent to hormone therapy prescribed by doctors during menopause.
  • Flax seeds are beneficial for preventing heart disease in postmenopausal women.
  • They also regulate estrogen levels in the body.
  • They are known to help with symptoms such as night sweats, hot flashes and mood swings.
  • How to eat flax seeds:

You can add powdered and ground flaxseed on top of your breakfast cereal.You can add it to flour batter.Add it to smoothies

# 10 Soy

  • Soy contains phytoestrogens. Phytoestrogens (Phyto + Estrogens) Reduce Menopause Symptoms and Improve Bone Health
  • Breast Cancer Prevention Partners listed the effectiveness of soy in preventing breast cancer and the risk of recurrence.
  • Sometimes you can eat tofu and soy-based dairy products.

Menopause is just another stage in your life, not a disease. Consider this a new beginning.

To drink a lot of water. Try to drink at least 8 glasses of water a day. Avoid foods such as caffeine, spicy foods, and alcohol, which aggravate certain symptoms, such as hot flashes, and also dehydrate your body.

Lead a healthy lifestyle and maintain a healthy weight. Regular walking should be part of your daily routine. You can join an online fitness program where a certified fitness instructor can help you choose the right fitness regimen from the comfort of your home.

A diet rich in iron, calcium, fiber, and plenty of fruits, vegetables, and nuts should be an integral part of your diet. A Certified Dietitian or Dietitian can help you determine the ideal meal plan for your weight and needs.

And yes! Remember to be happy and seek support in need.

Frequently Asked Questions (FAQ)

Q. What is the best dietary advice during menopause?

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

Q. What do I need to eat to lose belly fat during menopause?

A. You need to make dietary changes to lose weight, along with regular exercise. Watch your portion sizes. Eat foods high in fiber and protein. Replace complex carbohydrates with simple ones. Eat whole grains such as whole grains. Include lots of fruits and vegetables. Add healthy fats to your diet and drink plenty of water.

Q. What foods should you avoid during menopause?

A. Foods that make menopause symptoms worse include caffeine, alcohol, added sugar, salty foods, processed foods, spicy foods, and foods high in fat.