Menopause | Symptoms | Foods avoided | Foods included | Diet | Important nutrients |
The end of monthly menstrual periods is known as menopause. It usually happens in women aged above 45 to 50years of age.
SYMPTOMS :
Fluctuations in estrogen level leading to symptoms like
- Hot flashes
- Night sweats
- Insomnia
- Vaginal dryness
- Difficulty concentrating
- Weight gain
FOODS TO BE AVOIDED:
- Alcohol
- Caffeine
- Caffeinated beverages
FOODS TO BE INCLUDED:
- Calcium rich foods
- Vitamin D rich foods
- Low-fat dairy products
- Fresh fruits
- Vegetables
Soy products – tofu, Soy beverages and soy nuts
DIETARY MANAGEMENT :
- Eat foods which are known to reduce menopausal symptoms. Include whole grains, fruits and vegetables and low saturated fats. It will help by giving plenty of fiber vitamins and minerals and help minimize menopausal symptoms.
- Watch out for trigger foods. Some common foods like coffee, tea, chocolate, alcohol and spicy foods can worsen symptoms like hot flashes, insomnia and mood swings.
- Include soy foods in the diet. They can help ease hot flashes, they also contain isoflavones.
IMPORTANT NUTRIENTS FOR MENOPAUSE:
- Calcium-Helps to prevent the development of osteoporosis. Sources of calcium include milk and milk products, sardines, almonds ,broccoli and spinach to absorb calcium, the body needs vitamin D which can be made by exposure to sun or dietary sources.
- Vitamin E – Helps in alleviating hot flashes and also offers heart protection. Sources include nuts and seeds egg yolk and wheat germ.
- Magnesium – Helps to maintain Bone density. Sources include whole grains , milk and milk products, tofu, nuts and seeds and legumes.
REGULAR EXERCISE :
Exercising of 30 minutes per day is recommended. this may help minimize mood swings and hot flashes.