Eating the right foods at the right times is essential for preserving general health and successfully treating symptoms during menopause. During this stage of life, hormonal changes take place, so it’s critical to eat a healthy, balanced diet to help manage common problems like mood swings, weight gain, and hot flashes. Consuming foods rich in calcium and vitamin D lowers the chance of developing osteoporosis.
Essential vitamins, minerals, and fibre that promote heart health and facilitate digestion can be found in a diet high in fruits, vegetables, and whole grains. Lean protein consumption also helps to sustain long-term energy levels and muscle mass. During menopause, making educated food choices can help the transition go more smoothly and enhance quality of life in general.
Fruits and Vegetables: During menopause, a healthy diet rich in fruits and vegetables is crucial for overall wellbeing. Antioxidants, phytochemicals, minerals, anti-inflammatory agents, and phytoestrogens are abundant in them and aid in the prevention of disease.
Good Fats: Omega-3 fats, which are present in fish, walnuts, flaxseeds, and sesame seeds, can help manage menopausal symptoms and minimise joint inflammation. For postmenopausal women, eating flaxseed—which is rich in fibre, lignans, and omega-3 fats—as well as grilled fish can help lower cholesterol and lower the risk of cardiovascular disease.
Dietary Protein: During menopause, bone mass diminishes as oestrogen levels drop. Maintaining muscle mass and avoiding muscle atrophy require proteins.
Soy Foods: Soy meals are rich in protein and include phytoestrogens, which are plant-based compounds that have been demonstrated to reduce the risk of osteoporosis, cancer, cardiovascular disease, and menopausal symptoms.
Dairy Products: Rich in protein, calcium, potassium, phosphorus, and vitamin D, milk and yoghurt are essential for strong bones.
