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News India Live, Digital Desk: Women’s Health: There is a time in women’s lives when menstruation stops forever. It has ‘menopause’ or menopause. This is a natural process, usually between the ages of 45 and 55 years. During this time, there are very major changes in the hormones (especially estrogen) in the body of women, due to which there can be many problems like mood swings (sometimes anger, sometimes sadness), hot flash (sudden heat), sweating at night, weak bones and sleeplessness.

This time can be a bit difficult for women both physically and mentally. But the good news is that by making some small changes in your diet, you can reduce these difficulties to a great extent and manage this change better. Some ‘Superfoods’ in your plate may prove to be a strong friend of your health in this era.

So let’s know that 4 special superfoods, which can help you keep you healthy and energetic during this time:

1. Nuts and seeds:
   Walnuts, almonds, flax seeds, chia seeds and pumpkin seeds – these are not just snacks, but are small powerhouses of your health! They contain plenty of omega-3 fatty acids and fiber. Omega-3 helps reduce the problem of hot flash, keeps the heart healthy and also keeps the mood fine. Also, these nuts and seeds also contain protein and antioxidants, which make the body strong from inside. Include a handful of nuts or a teaspoon of flaxseed/chia seeds every day in your diet.
2. Curd / Yogurt:
   Yogurt not only makes food delicious, but it is also best for your bones and intestines. Estrogen decreases during menopause, bones start to weaken, so the need for calcium increases. Yogurt is a good source of calcium. It also contains probiotics, which keep digestion and increase the immunity of the body. It is best to eat plane yogurt, you can also eat fruits or dry fruits in it.
3. Fruits and Vegetables:
   You must know how important fresh fruits and green vegetables are! But their importance increases even more during menopause. Fruits such as broccoli, spinach, berries, apples and oranges contain vitamins, minerals, fiber and antioxidants. They reduce hot flashes, keep weight under control, strengthen the heart and maintain strength in the body. Because of these, you feel energy throughout the day and the diseases stay away.
4. Soy products:
   Products such as tofu, soybean, soy milk are very beneficial for women, especially during menopause. They contain ingredients called isoflavones that act like estrogen in the body. These can help reduce hot flash and keep bones strong. These are also a good source of protein after pulses. So if you are struggling with menopause symptoms, making soy products a part of your diet can be a good idea.

It is very important not only on eating and drinking during menopause, but also to pay attention to regular workouts and plenty of sleep. Taking care of your health is the greatest wealth, and these superfoods will definitely help you in this!