Just like menstruation, menopause is a significant milestone in a woman's life, marking the end of the menstrual cycle. It usually occurs in women between the ages of 45 and 55, bringing about various changes in the body. Every woman's experience with menopause is different and unique, and symptoms may vary from person to person. Hormonal changes associated with menopause can lead to symptoms such as hot flashes, night sweats, vaginal dryness, difficulty sleeping, and changes in mood and depression.
During this transition, diet plays a very important role in managing menopausal symptoms and maintaining overall health in women. Once menopause hits, it becomes all the more important to increase nutrient intake. These include calcium, iron, magnesium, and more. To help you plan healthy daily meals, here's a list of foods you can include in your post-menopausal diet.
Also Read: Premature Menopause: Understanding Health Risks And Symptoms To Watch Out For
Leafy Greens
Leafy vegetables, like celery, lettuce, kale, and spinach, provide several health benefits, especially for women in their late 40s, 50s, and beyond. These are good sources of vitamin A, K, E, C, beta-carotene, folate, vitamin B1, B2, B3, B5, and B6 and are rich in minerals such as iron, magnesium, potassium, zinc, calcium, phosphorus, and sodium, all of which are essential for women's health.
Broccoli
Dark green veggies, like broccoli, may not be everyone's favourite, but they are one of the best picks for optimum health. This cruciferous vegetable is said to contain bioactive compounds, like phytoestrogens and sulforaphane, which help in hormone regulation. These compounds are said to promote healthier oestrogen metabolism and help relieve symptoms associated with decreasing oestrogen levels during menopause and postmenopause.
Research also suggests that the more broccoli women eat, the higher their levels of a different oestrogen compound, potentially lowering their risk of breast cancer.
Milk
Milk is a staple. Until and unless you are lactose intolerant or allergic to dairy products, you must make sure to include them in your daily diet. Post-menopausal women are said to experience a decline in their oestrogen level, which in turn is said to increase the risk of bone fractures and injuries. By drinking milk, you not only meet your calcium requirements but also fulfil your phosphorus, potassium, magnesium, and vitamin D needs, all of which are essential for bone health.
Also Read: Experiencing Menopausal Hot Flashes? Switch to Plant-Based Diet For Relief
Yoghurt
Another dairy product that can help strengthen bones and aid digestive health in menopausal women is yoghurt. Not only is it delicious, but it is also rich in vital nutrients, especially calcium. This particular mineral helps reduce the risk of osteoporosis, a bone disease that affects one in three women and one in five men over the age of 50 worldwide, according to the International Osteoporosis Foundation.
Fatty Fishes
Fatty fish, like salmon, tuna, mackerel, trout, and sardines, are rich in omega-3 fatty acids, which are extremely beneficial for women in their menopausal and postmenopausal phases. According to research published in the journal Clinical Therapeutics, omega-3 fatty acids helped reduce triglyceride concentrations in postmenopausal women. Triglyceride is a type of fat that circulates in your blood. High levels of this fat can increase a person's risk of heart disease.
Whole Grains
Whole grains like brown rice, quinoa, and oats are extremely beneficial for health. They're highly rich in fibre, which helps improve digestive health, and contain B vitamins and magnesium, which can improve mood and reduce the levels of stress and anxiety in postmenopausal women.
Chickpeas
For vegetarians, chickpeas make for a healthy protein source. Postmenopausal women experience a decline in oestrogen levels, which in turn contributes to decreased muscle mass and bone strength. For this very reason, protein-dense chickpeas can be a beneficial addition to one’s diet, especially if they’re not into meat products.
Poultry
Talk about protein, and you can’t not include poultry products like chicken and eggs. Both of these products are high in protein and B vitamins, essential for reducing both physical and psychological symptoms such as feelings of forgetfulness, confusion, or lack of concentration.
Berries
Berries are full of antioxidants that help fight cell damage and protect against oxidative stress. These include blueberries, strawberries, and raspberries, which are also packed with vitamins C (ascorbic acid) and E (alpha-tocopherol), known to benefit women in the perimenopausal and postmenopausal phases.
Nuts And Seeds
Healthy fats, like nuts and seeds, are not only good for your heart, but they also promote brain health. Nuts like almonds contain vitamin E, which is said to alleviate menopausal symptoms like hot flashes, according to a 2023 systematic review published in the journal Nutrients.
Conclusion
Menopause is a natural process that marks the end of the menstrual cycle. It leads to various symptoms that can be managed through a healthy lifestyle, including a healthy diet. Women in their menopausal or postmenopausal phase should particularly focus on receiving all necessary vitamins and minerals, while also focusing on avoiding foods that can do more harm than good. These include caffeine, processed foods, fried items, sugary treats, and alcoholic beverages.