Diet tips for women to fight hormonal changes during puberty, pregnancy and menopause
Nutrition plays a vital role in shaping women’s health, especially when they experience puberty, pregnancy, perimenopause and post-menopause. Here’s how including certain foods in your diet can help address health challenges like hormonal balance, bone strength, and digestion.
Hormonal imbalance, weak bones and indigestion can pose several health risks for women. If mood swings, weight gain, hot flashes, and irregular menstrual cycles are affecting your physical, mental and emotional health, it’s time to pay attention (Image: Canva)
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What you eat plays a major role in your health. But for women, nutrition becomes even more important due to factors like hormonal changes, bone health, and reproductive function, says Dr Charulata Bansal, Senior Consultant, Obstetrics and Gynaecology, Cocoon Hospital Jaipur. “Although a balanced diet is important, certain foods offer specific benefits that can help address common health concerns in women,” she says. Dr Bansal suggests 7 foods that every woman should consider adding to her diet (Image: Canva)
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Flaxseeds: To support hormonal balance, you can add flaxseeds to your diet. They are Rich in lignans, plant compounds that have an estrogen-like effect on the body. “Flaxseeds are good for women dealing with hormonal fluctuations during menstruation, menopause, or conditions like PCOS. Also, these are high in fibre and omega-3 fatty acids, which support heart health and digestion” says Dr Bansal (Image: Canva)
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Pumpkin seeds: If you wish to improve your sleep quality and boost energy, pumpkin seeds are for you. Also, if you do not get enough magnesium from the foods you eat, you may add these seeds. They are rich in magnesium, are useful for reducing stress, improving sleep quality, and preventing muscle cramps. “Pumpkin seeds provide a good amount of this mineral along with iron and zinc, which help with energy production and immune function,” she adds (Image: Canva)
Fermented foods: Keeping your gut health robust is essential, and so is keeping your hormonal health in check. “A well-functioning gut helps regulate estrogen metabolism, which can reduce the risk of hormonal imbalances that contribute to irregular periods and mood swings,” Dr Bansal says. He suggests adding foods like yoghurt, kimchi, and sauerkraut that contain probiotics and support digestion and gut health (Image: Canva)
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Moringa leaves: These leaves are rich in antioxidants, iron, and vitamin C. “Moringa leaves are a good addition to the diet, especially for women with heavy periods or low energy levels. It also has anti-inflammatory properties, which can be helpful for conditions like arthritis and endometriosis," suggests Dr Bansal (Image: Canva)
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Sesame seeds: These are also powerful seed that helps boost hormonal health and bone health. According to Dr Bansal, during the ageing process, estrogen levels drop and women become more prone to bone loss. Sesame seeds are an excellent source of calcium, zinc, and healthy fats that help maintain strong bones while also supporting hormone function," she says (Image: Canva)
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Chia seeds: Good for digestion and packed with fibre, chia seeds help regulate blood sugar levels. “They’re also a great plant-based source of omega-3 fatty acids, which support brain function and reduce inflammation," says Dr Bansal (Image: Canva)
Blackstrap molasses: Most women have iron deficiency, especially those who experience heavy periods, often struggle with low iron levels, leading to fatigue and weakness. “Blackstrap molasses is a natural source of iron, calcium, and potassium, making it a good option for maintaining energy levels and reducing menstrual cramps,” says Dr Bansal (Image: Canva) Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
![Moringa leaves: These leaves are rich in antioxidants, iron, and vitamin C. “They are a good addition to the diet, especially for women with heavy periods or low energy levels,” tells Dr. Bansal. “It also has anti-inflammatory properties, which can be helpful for conditions like arthritis and endometriosis." (Image:L Canva)](https://images.moneycontrol.com/static-mcnews/2024/08/20240809074620_Health-benefits-of-moringa-770x433.jpg "Moringa leaves: These leaves are rich in antioxidants, iron, and vitamin C. “They are a good addition to the diet, especially for women with heavy periods or low energy levels,” tells Dr. Bansal. “It also has anti-inflammatory properties, which can be helpful for conditions like arthritis and endometriosis." (Image:L Canva)")
![Sesame seeds: Another powerful seed that helps boost hormonal health and bone health. According to Dr. Bansal during the ageing process, estrogen levels drop and women become more prone to bone loss. Sesame seeds are an excellent source of calcium, zinc, and healthy fats that help maintain strong bones while also supporting hormone function." (Image: Canva)](https://images.moneycontrol.com/static-mcnews/2024/01/Health-benefits-of-sesame-seeds-770x433.jpg "Sesame seeds: Another powerful seed that helps boost hormonal health and bone health. According to Dr. Bansal during the ageing process, estrogen levels drop and women become more prone to bone loss. Sesame seeds are an excellent source of calcium, zinc, and healthy fats that help maintain strong bones while also supporting hormone function." (Image: Canva)")
![Chia seeds: Good for digestion and packed with fibre, chia seeds help regulate blood sugar levels. “They’re also a great plant-based source of omega-3 fatty acids, which support brain function and reduce inflammation." (Image: Canva)](https://images.moneycontrol.com/static-mcnews/2024/10/20241007063832_6-770x433.jpg "Chia seeds: Good for digestion and packed with fibre, chia seeds help regulate blood sugar levels. “They’re also a great plant-based source of omega-3 fatty acids, which support brain function and reduce inflammation." (Image: Canva)")
