Navigate Menopause With Ease: A Guide To Foods That Support Womens Health


Menopause is a natural phase in a woman’s life, signalling the end of her reproductive years. While it brings about significant hormonal changes, adopting a healthy and well-balanced diet can help alleviate some of the symptoms associated with menopause. In this article, we’ll explore a variety of foods that are particularly beneficial during this transitional period, providing essential nutrients and promoting overall well-being. Embracing a balanced and nutrient-rich diet is a valuable strategy for managing the challenges that come with menopause.

Also Read: What Is The Whole Foods Diet? Learn All About Foods To Eat And Avoid

Here Are 10 Foods And Drinks You Must Have During Menopause

1. Whole Grains:

Whole grains such as quinoa, brown rice, and oats are rich in fibre, which helps regulate digestion and manage weight. Additionally, they provide essential nutrients like B vitamins and magnesium, which can support energy levels and reduce mood swings often associated with menopause.

2. Fruits and Vegetables:

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Leafy green veggies are especially beneficial during menopause. Photo Credit: iStock

Colourful fruits and vegetables are packed with vitamins, minerals, and antioxidants. These nutrients contribute to bone health, reduce inflammation, and support the immune system. Leafy greens, berries, and citrus fruits are especially beneficial during menopause.

3. Fatty Fish:

Omega-3 fatty acids found in fish like salmon and mackerel have anti-inflammatory properties and may help alleviate joint pain and reduce the risk of heart disease, which can be elevated during menopause. Including fish in your diet supports brain health and may help manage mood swings and cognitive changes.

4. Dairy or Dairy Alternatives:

Calcium and vitamin D become even more crucial during menopause to support bone health. Dairy products like milk, cheese, yoghurt, dahi, chaas, lassi, can help meet these nutritional needs and reduce the risk of osteoporosis.

5. Flaxseeds:

Flaxseeds are rich in lignans, a type of plant compound that has estrogen-like properties. Including flaxseeds in your diet may help manage hormonal fluctuations and alleviate symptoms like hot flashes. Sprinkle ground flaxseeds on yoghurt or add them to smoothies for an easy boost.

6. Nuts and Seeds:

Include nuts and seeds in your diet to increase your fibre intake.

Include nuts and seeds in your diet to increase your nutrient intake. Photo Credit: iStock

Nuts and seeds are excellent sources of healthy fats, protein, and essential minerals. They provide a satisfying snack while offering nutrients like magnesium and vitamin E, which contribute to mood regulation and skin health during menopause.

7. Soy Products:

Soy contains phytoestrogens, plant compounds that mimic the effects of estrogen in the body. Incorporating soy products like tofu and edamame may help balance hormonal fluctuations and reduce symptoms like hot flashes and night sweats.

8. Water:

Staying hydrated is crucial during menopause, as it can help manage symptoms like bloating and hot flashes. Water is essential for overall health, supporting proper digestion and aiding in the absorption of nutrients from food.

9. Lean Protein:

Muscle mass and bone health are two things that start declining in menopause. Including lean sources of protein, such as poultry, beans, and lentils, can help maintain muscle mass and support overall health. Protein is also important for managing weight and energy levels during menopause.

10. Herbs and Spices:

Certain herbs like Shatavari and Ashwagandha are recommended for controlling menopausal symptoms and improving sleep in Ayurveda. Shatavari is packed with phytoestrogens while ashwagandha helps with insomnia.

Also Read: Ashwagandha – How The Ancient Herb Fits Into And Benefits Modern Living

While these foods can provide essential nutrients and support the alleviation of symptoms, consult a healthcare professional to create a personalised approach that considers individual needs and health conditions. Alongside nutrition, staying physically active, managing stress, and getting adequate sleep are integral components of a holistic approach to navigating menopause.

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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