Foods to Eat During Menopause

Menopause is a huge transition in a woman’s life. Now that finally, Aunt Flo has stopped knocking at your door every month, it may seem like a big relief. But for many women, the transition is not so smooth. Menopause brings along a lot of changes in your body.

These changes may be physical, mental, and emotional.

A healthy diet and lifestyle will pave the way for an easier transition to menopause, as well as ease the complications during menopause.

Symptoms of menopause

Symptoms of Menopause may vary from one woman to another.

These include:

1. Vaginal dryness

2. Hot flashes

3. Night sweats

4. Chills

5. Disturbed sleep

6. Urinary incontinence

7. Mood changes

8. Slowed metabolism

9. Weight gain

10. Hair-thinning

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 to fight those unwanted symptoms of menopause.

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

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

#5 Turmeric

Serving: 1 cup or 240 ml.

  1. Bring to boil 1 cup of skimmed or low-fat milk. Let it cool a bit
  2. To the semi- hot milk, add 1 teaspoon of turmeric
  3. Add a pinch of black pepper powder. Stir it well
  4. For added flavor, you can also add 1/2 tsp of jaggery and a pinch of cardamom powder
  • Most women have a lot of inflammation, and it can be worse during menopause. To control inflammation and also boost your vitamin levels, you can use a supplement of 1000mg a day that combines turmeric with pepper
  • Many health experts vouch for the benefits of a combination of turmeric and black pepper. The piperine in black pepper helps your body absorb more curcumin, the active ingredient in turmeric
  1. You can add some pepper and turmeric to scrambled eggs, soups, or sprinkle it on sauteed vegetables and salads
  2. You can also add it to cooked rice for that extra flavor
#10 Soy

Menopause is just another phase in your life and not a disease. Consider it a new beginning.

Drink a lot of water. Aim to have at least 8 glasses of water a day. Avoid foods like caffeine, spicy food, and alcohol, which worsen few symptoms like hot flashes and also dehydrate your body.

Adopt a healthy lifestyle and maintain a healthy weight. Regular walking should be a part of your daily schedule. You can join an online fitness program, where a certified fitness instructor can help you with a 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 schedule. A certified nutritionist or dietitian can help you determine an ideal diet- plan as per your body weight and requirement.

And yes! Don’t forget to keep yourself happy and seek support in need.

Frequently Asked Questions (FAQs)

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

A. You need to make dietary changes to lose weight, along with regular exercises. Keep an eye on your portion sizes. Eat foods high in fiber and proteins. Substitute complex carbs with simple carbs. Eat whole-foods like whole grains. Include a lot of fruits and vegetables. Add healthy fats to your diet and drink lots of water.

A. Foods that aggravate symptoms of menopause are caffeine, alcohol, added sugars, salty foods, processed food, spicy food and, high-fat foods.

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