In general, it's always a great idea to eat a well-balanced and healthy diet, but this is especially true for women who are approaching or have just finished menopause.
When it comes to menopause symptoms like mood swings, hot flashes and weariness as well as bloating and potential weight gain, mindful eating can have a significant impact on how you feel. If you are in the menopause phase and have a lot of questions about menopause and diet, as to what foods to avoid during menopause and what foods to eat during menopause, then this blog is for you.
Keep on scrolling down to gain valuable insights on diet for menopausal women.
Menopausal Changes On The Body
Menopause occurs naturally in every woman’s life. It is a biological process that ends the fertility period of women. Women between the ages of 40 and 50 often experience menopause.
During the menopausal transition, hormonal shifts bring with them a lot of havoc in every woman’s body. With decreased energy levels to symptoms like night sweats, hot flashes, anxiety, and sleep disruption, there’s a lot a woman goes through.
Some of the most witnessed menopausal changes in the body are:
- Night sweats
- Hot flashes
- Vaginal dryness
- Irregular sleep
- Dry skin
- Slow metabolism
- Mood swings
- Hair thinning
Importance Of Menopause Diet
We know how important it is to maintain a healthy diet and when it’s about menopause, the importance multiplies manyfolds. A woman’s body undergoes a lot of changes during this phase and taking a balanced diet full of vitamins, nutrients and minerals eases the various symptoms and provides you relief.
Foods To Reduce Menopause Symptoms
Here are some foods to eat during menopause, which provide you relief from the various symptoms:1. Fruits & Vegetables
Fruits and vegetables that are high in antioxidants, reduce the risk of cell damage. Include vegetables like bell peppers, eggplant, tomatoes, carrots, and dark green leafy vegetables like broccoli, kale, and spinach in your list of foods that help with menopause naturally. Strong antioxidants are also abundant in fruits with vibrant colours, such as mango, cherries, and berries.
Additionally, include plenty of high-protein meals like beans, nuts, and seeds in your diet during menopause to assist your body retain muscle mass.2. Calcium-Rich Foods
With the onset of the menopause phase, while you are busy coping with hot flashes and night sweats, your bones are going through a lot of changes too. Although you might not notice it immediately, bone density starts to decrease during this period and may potentially result in diseases like osteoporosis. That bone's degeneration is accelerated around menopause because you're losing that estrogen.
In order to maintain strong, healthy bones, it is crucial for you to include calcium-rich foods such as low-fat milk, yoghurt, low-fat cheese, etc. in your diet.3. Whole Grains
Whole grains are a rich source of Vitamin B, minerals, nutrients, and fibre. All of these when work together help in balancing energy levels and enhancing metabolism. They are known to lower your body's cholesterol levels.
Use whole grains such as jowar, bajra, ragi, barley, amaranth, buckwheat (kuttu), and broken wheat in your menopause weight loss diet.4. Nuts
Magnesium, which is found in abundance in nuts is beneficial in reducing anxiety, sleeplessness, mood swings, and depression, thus, easing your menopausal transition.
Additionally abundant in protein, omega-3 fats, calcium, and zinc, nuts help smooth out various menopause symptoms
Foods To Avoid For Menopause
Here is a list of foods which should not be a part of your menopause diet plan for weight loss and tackling other menopausal symptoms.1. Processed Foods
Although potato chips and cookies may tempt you the most, they typically have high levels of sodium, additional sugars, or both, which can cause you to retain water and feel bloated. If you're in need of a snack, consider a healthier option like string cheese, carrots dipped in hummus, or a few whole-grain crackers with peanut butter. These foods for menopause will quench your appetite without loading you up with menopause symptoms.2. Spicy Foods
Before you add that extra-hot salsa to your taco, stop and think. Foods that are considered to be hot might cause sweating, flushing, and other hot flash symptoms. Hence, while planning for your perimenopause diet, skip the jalapenos and substitute flavours that deliver flavour without a lot of heat, such as cumin, curry, turmeric, and paprika, if you want to give a plain dish some zing.3. Refined Carbohydrates
Refined or processed carbohydrates are associated with an increase in insulin resistance, blood sugar surges, and hot flashes. Hence, while listing down your menopause diet plan, choose whole grains like brown rice and reduce your intake of sweets including cookies, cakes, and candies.4. Alcohol
Consuming alcohol may make your menopause symptoms worse. Drinking more than one alcoholic beverage per day—more than five ounces of wine or 12 ounces of beer—can exacerbate hot flashes and increase your risk of developing irritability and mood swings associated with menopause. It is better to completely avoid alcohol while planning a diet for menopausal women.
Overall, we are aware of how confusing menopausal changes can be. However, maintaining a healthy diet that is still pleasant is a terrific method to try and reduce discomfort. What you put on your plate can have an impact on a variety of things, from hot flashes to bone health.
Along with adhering to healthy eating during menopause, you can also include menopausal supplements from Menoveda which are plant-based, hormone-free, soy-free, gluten-free, GMO-free and infused with clinically proven ingredients.
The Ayurvedic formulation of these supplements are absolutely safe and makes your menopausal transition smooth.
Frequently Asked Questions On Menopause & Diet
What foods to avoid in menopause?
Fatty, starch-based, processed, and junk foods must be completely avoided while planning for a menopausal diet plan.
Can I have dairy products during menopause?
Yes, you must include dairy products in your diet during menopause to meet the calcium requirements of your body.
Should I have a high-protein diet during menopause?
There is a severe decline in estrogen levels during menopause which in turn decreases muscle mass and bone strength, hence it is important to include high-protein foods in your diet.