Menopause is the time when women stop having a menstrual period. A reduction in estrogen hormone can lead to menopause. The menopause will happen between ages of 40 to 55.

Many women experience a variety of symptoms as a result of the hormonal changes :

  • Loss of bone density
  • Disturbance in cholesterol levels
  • Increased risk of heart diseases
  • Mood swings
  • Vaginal dryness
  • Painful intercourse
  • Weight gain
  • Hot flashes
  • Insomnia
  • Breast changes
  • Urinary Incontinence
  • Tanning of the skin
  • Osteoporosis

Dietary modifications for menopause

  • Eat at least three servings of Iron rich food a day . Iron is found in lean red meat , fish , egg , leafy green vegetables , nuts and enriched grain.
  • Take calcium-rich and vitamin D enriched food like dairy products, fish, broccoli and legumes.
  • Eat enough fibre such as whole grain bread, cereals, pasta, rice, fresh fruits and vegetables. It also reduces cholesterol level.
  • Eat fruits and vegetables daily.
  • Drink plenty of water every day .
  • Cut back on high fat foods . You should avoid high fats such as fatty meat , ice cream, and cheese and watch out for transfats found in vegetable oil.
  • Use sugar and salt in balance.. To avoid alcohol every day .
  • Take low glycemic index carbs like oats , millets, quinoa, and barley as compared to rice , wheat , Jawar, bajra .
  • Exercise for weight loss during menopause .Exercise is very important for muscles and bone.
  • Eat more protein- add protein such as egg, chicken, fish, tofu, cheese, sprouts, curd, soya bean, whole pulses.