Menopause is a natural part of women’s lives, usually occurring between the ages of 45 and 55. During this period, hormonal changes take place in the body of women, which has many effects on their health. Problems like weakening of bones, weight gain, risk of heart disease, and lack of energy become common.
But by adopting the right eating habits and lifestyle, women can remain healthy and active even after menopause. According to the advice of experts, it is very important to include certain nutrients and food items in the diet during this period.
Diet rich in calcium and vitamin D
After menopause, women need more calcium to protect their bones. Milk, curd, cheese, green leafy vegetables like spinach and fenugreek, as well as almonds and sesame seeds contain good amounts of calcium.
Vitamin D also helps in the absorption of calcium. Regular exposure to sunlight for 10-15 minutes is a natural source of Vitamin D. Additionally, mushroom and vitamin D supplements may also prove useful.
proper protein intake
Due to hormonal changes, muscle mass starts decreasing. Adequate amount of protein helps in maintaining body muscles and increasing strength. Eggs, pulses, gram, fish, chicken and nuts are excellent sources of protein.
fiber rich diet
After menopause, the digestive system may slow down, which may lead to constipation. In such a situation, it is important to include fiber-rich foods like whole grains, fruits, vegetables and oats in the diet. Along with keeping the stomach healthy, they also help in controlling weight.
Healthy Fats and Omega-3 Fatty Acids
The risk of heart disease increases, so trans fat and saturated fat should be avoided. Omega-3 fatty acids found in walnuts, flax seeds, and fish are beneficial for the heart.
Hydration and water intake
It is important to drink adequate amount of water so that the body remains hydrated and the skin remains healthy. Additionally, herbal teas and fruit juices are also beneficial.
Expert advice
Nutritionist Dr. says,
“After menopause, women should balance their eating habits. Give priority to a diet rich in calcium, protein, vitamin D, and fiber. Also include regular exercise and yoga in the daily routine so that the body remains healthy and the mind happy.”
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