Best Foods to Eat During Menopause for a Healthy Diet

Menopause is a major transition in every woman’s life. It not only marks their ceasing fertility but may also unleash a pot of problems. On average, in India, women reach menopause at the age of 46, but it can happen earlier or later. In this blog, I bring you the right choices of food to eat for menopause that can make this transition a smooth sail!

Menopausal symptoms vary from woman to woman. The most common symptoms are hot flashes, night sweats, weight gain, sleep disturbances, fatigue and mood swings. However, not all women experience notable symptoms. But for some, it’s worse than words can describe!

About Menopause

Menopause is officially announced 12 months after the last menstrual period. The time preceding menopause is called peri-menopause. Most women begin to experience menopausal symptoms at this time. Perimenopause can last four to five years or even longer in some women. 

During this phase, the hormone levels rise and fall unevenly. This often results in hot flashes, irregular periods, irritability and other symptoms. Hormones may go a complete hay way causing complete physical and emotional turbulence. 

Also Read: 10 simple ways to make menopause easy

Food to eat for menopause

Diet plays a very important role in managing the symptoms of menopause. 

Foods like vegetables, fruits, whole grains, low-fat dairy and proteins are essential for women of every age. But during the transition through menopause, it’s very important to focus on certain nutrients in particular. Here is a list of Food to eat for menopause:

Also Read: Mood swings and menopause

1. Make sure to count your Calcium 

If you are not lactose intolerant then it’s a good idea to add dairy products to your daily diet. You can also get your dose of daily calcium from fish, broccoli and legumes. Calcium is very important to maintain healthy bones and prevent bone loss in menopause.

However, if you are thinking about calcium supplements, then I recommend consulting a doctor first. A 2012 study suggests taking calcium supplements may raise the risk for heart attacks in some people. The same study also showed calcium intake through natural food sources didn’t raise the risk.

2. Pick a heart-healthy diet

Studies show that menopause could raise the risk of heart diseases. That’s why it’s important to limit saturated fat, trans fat, sugar, and carbohydrates. You can opt for foods rich in omega 3 fatty acids. Nuts, fish, ghee, nut, seed oil and dark chocolate are super antioxidants that keep your heart healthy!

3. Vouch for some Vitamin D

Vitamin D is a crucial nutrient for protecting your bones during menopause. The major source of Vitamin D is the sun’s light, so make sure you get enough sun exposure. Apart from that, mushrooms, milk, fortified soy and brown rice are good sources of Vitamin D.

4. Pump up your iron

Women in their menopausal years should eat at least 3 servings of iron-rich foods every day. Eggs, leafy green vegetables, nuts and enriched grain products are rich sources of Iron. I usually recommend women avoid iron supplements unless a doctor prescribes them.

5. Find your fibres

For a smooth sailing through your menopausal transition, add a bowl of fibre to your diet. Whole grains, fruits and vegetables are good sources of fibre. This helps prevent bloating, lowers cholesterol, maintains blood glucose and prevents constipation. 

6. Drink plenty of water

Vaginal dryness and dry skin are common complaints during menopause. Drink eight glasses of water every day to combat these issues. Water moistures your skin and prevents dryness. Water also helps move fibre through your system. It can also help mitigate hot flashes. 

7. Must-have items in your meal

Flaxseeds, sesame seeds, methi and oats are phytoestrogens with a rich amount of Omega-3 fatty acids. These foods help raise estrogen levels in the body. This can help during perimenopause by managing the symptoms. Just sprinkle some flaxseed or sesame seeds on your cereal, yoghurt and salads. 

Foods to avoid in menopause

1. Curb your carbs

Most women suffer from obesity in their premenopausal period. So, it’s important to take care of your fats and carbs intake. Saturated fat raises cholesterol and increases your risk of heart disease. So, say no to fatty meals, ice creams, cheese and pasta. I would recommend you to avoid everything processed!

2. Slash your salt and sugar

Salt and sugar should always be consumed in limited amounts. Too much sodium in your diet can lead to high blood pressure. And sugar is the white culprit for diabetes, obesity and a range of diseases. So, make sure to limit both. 

3. The long list of No-no foods

Guarding your mind and body during these critical years is very crucial. So, avoid drinking alcohol and smoking. Limit your intake of caffeine and spicy foods. The wrong food choices can trigger hot flashes, aggravate urinary problems, promote mood swings and increase bone loss!

Your takeaway – Food to eat for menopause

The main key to living healthy is your diet. The wise choice of healthy and nutritious foods helps keep your body strong and disease-free even as you age. Follow this list of food to eat for menopause and enjoy an easy ride through this phase!

However, another important factor to focus on is your daily physical activities. Women should start exercising early in their twenties or thirties and continue this habit life-long. Moderate to intense exercise for at least 30 minutes every day helps in keeping your body young!

Menopause is a difficult phase for many women. A woman’s body changes in ways she cannot understand or handle. And apart from self-care, she might need the support of her family and close ones.