Menopause is the cessation of the menstrual cycle, when the ovaries have stopped producing the estrogen and progesterone hormones. It generally occurs for most women between 45 years to 50 years of age. Due to the hormonal changes, a host of physiological changes occur. Along with these changes, it can make women more susceptible to diseases, such as diabetes, cholesterol, heart diseases, and are also vulnerable to diseases like osteoporosis or brittle bones.
During this time, dietary changes are recommended, including taking vitamins and supplements to help with the symptoms of menopause. Along with that, one has to pay thorough attention to the nutrition intake and their diet.
Some of the best dietary tips for menopause include the following:
1. Consume dairy products regularly
One of the prime consequences of menopause is the loss of bone density, osteoporosis or brittle bone. This is because the fluctuations in the body hormones cause an imbalance in the system and disturb the normal metabolic functioning of the body. It also causes an imbalance in the thyroid and parathyroid hormones which are responsible for maintaining healthy blood and bone calcium levels. One of the primary dietary tips for menopause is to consume foods rich in calcium. Women after 40 should consume milk, yogurt, butter, cheese, eggs, meat, and green vegetables regularly. Besides, one should get exposed to sunlight in the morning for a minimum of 20 minutes to increase the vitamin D synthesis, without which restoration of normal calcium levels in the body will not be possible.
2. Phytoestrogen rich foods
Phytoestrogen is a plant compound that is similar to the estrogen hormone available in our body. Estrogen is an important hormone in women which, along with progesterone, is responsible for controlling the menstrual cycle. During menopause, estrogen levels are observed to deviate from normal and thus results in hormonal imbalance. Hence, phytoestrogen-rich foods, such as soy products, flaxseeds, sesame seeds, linseed, tofu, etc., are highly recommended among dietary tips for menopause.
3. Reduce sugar consumption
Excessive sugar consumption causes a number of diseases, which are mostly long-term. It enhances anxiety and depression in post-menopausal women. Besides, it also increases risks for diabetes. Thus, reduced consumption of sugar is one of the best dietary tips for menopause.
4. Protein rich foods
Consumption of foods rich in proteins is one of the most important dietary tips for menopause. Women in their menopausal period need protein in order to repair the damaged and worn out tissues of the body. It not only helps in repairing the damaged cells but also enhances growth and provides the necessary strength to the body. It is highly recommended for them to include eggs, meat, fish and green vegetables to meet the demands of the body.
5. Stay hydrated
The body needs to be thoroughly hydrated in order to perform the various biochemical reactions, maintain normal blood circulation and transportation of nutrients, vitamins, minerals and for performing the general processes of the body. Therefore, staying thoroughly hydrated is one of the most important dietary tips for menopause which ensures the proper metabolic activity and keeps the body healthy.