Home | Articles | Menopause: Diet Tips To Ease Menopause Symptoms

By Dr Jayshree More
Consultant Obstetrics and Gynecologist
Published on 29/09/2022

With a sea of changes in a woman's body, a new phase of menopause begins! Let's encourage women- Not to pause happiness in their lives with a motto "Me-No-Pause!"

Menopause is a natural biological condition that starts when a woman's menstrual cycle ends. Menopause usually begins between the ages of 45 and 55, which can adversely affect metabolism, bone density, and cholesterol levels. Experts at Medicover Woman and Child offer various advice on how women might stay physically and mentally well during this time.

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Signs and symptoms of menopause

Let's treat menopause symptoms: What would be the best?

The menopause symptoms mentioned above may be caused by decreased estrogen levels, an essential female hormone. This process disrupts the usual cyclical patterns of other hormones as well.

It might be difficult and personal to decide if and how to treat menopausal transitional symptoms. Discuss with your doctor the symptoms, medical history, and personal preferences. Whatever you choose, schedule an annual appointment with the doctor to go over the treatment strategy and any modifications you wish to make.

A holistic approach to treating this phase can help women reduce discomfort and stay healthy!

Many women require supplements to alleviate their symptoms. However, there are several natural ways to deal with menopausal symptoms, like having a proper diet plan!

Diet tips to reduce menopause symptoms

Include loads of fruits and vegetables:

Vitamins, minerals, fibers, and antioxidants are abundant in fruits and vegetables. Cruciferous vegetables such as cabbage, kale, broccoli, bok choy, and brussels sprouts have been shown to help lower estrogen levels. Dark berries, such as strawberries and blueberries may help lower blood pressure. So, consume raw, fresh, local, and seasonal fruits and vegetables daily.

Eat foods rich in vitamin D and Calcium:

Hormonal changes may result in weak bones. As a result, boosting calcium and vitamin D intake in your diet is critical in reducing the risk of osteoporosis and improving vitamin D absorption. Yogurt, cheese, milk, green leafy vegetables, beans, and tofu, are all excellent choices.

Have more phytoestrogens rich foods:

Phytoestrogens are naturally occurring plant chemicals that imitate the action of estrogen and help to balance hormones in the body. Soybeans, tofu, flaxseeds, linseeds, sesame seeds, and beans are high in phytoestrogens.

Include protein-rich foods:

When you consume more high-quality protein, you can avoid the age-related loss of lean muscle mass. Proteins can control postmenopausal symptoms, promote bone health, protect the heart and reduce hot flushes. Include good quality protein in your food list such as legumes, seeds, almonds, soy, dried beans, peas, lentils, eggs, poultry, meat, and fish.

Drink enough water:

Dryness is a common symptom of menopause in women, most likely due to decreased estrogen levels. Drinking 2-3 liters of water can help to reduce dehydration and bloating caused by hormonal imbalance

6. Reduce the intake of processed carbs and sugar:

Avoid eating processed carbs and refined sugar as it causes blood sugar levels to rise and fall rapidly. It may increase the risk of depression in menopausal women while also lowering bone density and cholesterol levels.

7. Avoid foods that trigger symptoms:

Avoid eating spicy foods, caffeinated beverages, alcohol, and highly salted foods, as these may raise the risk of high blood pressure and may aggravate symptoms of menopause.

Menopause is linked to various health problems and an increased risk of developing cardiovascular diseases. A healthy plate including whole grains, vegetables, fruits, high-quality protein, and dairy products may help reduce the hormonal imbalance in the body. But remember that no healthy diet can yield fruitful results unless there are physical activities. Make time to exercise as well!

Role of exercise is very important. Not only will it reduce the risk of cardiovascular problems, but it will also improve the mood and general health of the person.

Care for yourself the way you care for your family. Be Happy, Be Beautiful!