Menopause mostly begins between ages 45 and 55 and lasts about seven years, according to the National Institute on Aging. It is a natural process that marks the end of the menstrual cycle and leads to various changes in the body. Many women experience mild to intense symptoms, which can be managed through various lifestyle changes. This includes a balanced diet.
But before we delve into the role of diet in menopause management, let’s find out what women can expect during this phase.
Also Read: Premature Menopause: Understanding Health Risks And Symptoms To Watch Out For
Common Menopause Symptoms
According to Dr Preeti Nagar, Dietitian at Noida International Institute of Medical Sciences (NIIMS) College and Hospital, during menopause, the body undergoes significant hormonal changes, leading to various symptoms. These include:
- Irregular periods, which eventually leads to the end of periods altogether.
- Hot flashes or a sudden feeling of heat, sweating, and flushing, often accompanied by palpitations.
- Changes in mood, irritability, anxiety, and sometimes depression.
- Vaginal dryness is caused by decreased oestrogen levels.
- Insomnia and disrupted sleep patterns
- Night sweats
- Loss of bone density Loss
- Weight gain, especially around the abdomen
Role Of Diet In Managing Menopause
Dr Nagar emphasises the importance of diet in managing menopause symptoms and supporting overall health during this transition.
She encourages women in their 50s to have a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats that can provide essential nutrients and support overall well-being.
During this phase, an adequate intake of calcium and vitamin D is also crucial for maintaining bone health and reducing the risk of osteoporosis. Research suggests that up to 20% of bone loss in women occurs during menopause, and approximately one in ten women over the age of 60 is at risk of osteoporosis worldwide, as reported by the Endocrine Society.
Dr Nagar also advises adding foods rich in phytoestrogens, such as soy products, flaxseeds, and legumes, to the menopause diet, as it may help alleviate hot flashes and other menopausal symptoms. Additionally, including sources of healthy fats like avocados, nuts, seeds, and fatty fish can support hormonal balance and reduce inflammation.
Also Read: Cervical Health In Your 20s, 30s, 40s, And Post-Menopause: Explained
Foods To Eat
For women in their late 40s and early 50s who have entered menopause, here is a list of foods that you must include in your diet to manage symptoms:
- Fruits and vegetables are rich in vitamins, minerals, and antioxidants to support overall health.
- Whole grains provide fibre and energy to help manage weight and support digestion.
- Lean proteins come from sources like poultry, fish, tofu, and legumes.
- Dairy or calcium-rich alternatives for bone health.
- Healthy fats from sources like avocados, nuts, seeds, and olive oil.
Foods To Avoid
Here are foods that can worsen the symptoms of menopause and must be avoided:
- Sugary foods can contribute to weight gain and exacerbate mood swings.
- Caffeine and alcohol can trigger hot flashes and disrupt sleep patterns.
- Highly processed foods are low in nutrients and high in unhealthy fats and additives.
Bottomline
Menopause is natural and brings about significant hormonal changes and a variety of symptoms. While you cannot entirely get rid of them, you can definitely manage them through a holistic approach, which includes a healthy diet. Ensure that you eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, and also include adequate calcium and vitamin D-rich foods to benefit bone health. On the contrary, avoid foods that are processed and high in sugar, as they can worsen menopause symptoms. Most importantly, stay in touch with your doctor to discuss your symptoms and determine an effective plan to manage them.