Menopause is a natural biological process that occurs in women as they age, typically between the ages of 45 and 55, although it can occur earlier or later. It marks the end of a woman's menstrual cycles and fertility.
During menopause, the ovaries gradually reduce their production of estrogen and progesterone, two hormones that regulate the menstrual cycle and play a role in fertility. As hormone levels fluctuate and decline, women may experience a range of physical and emotional symptoms, including hot flashes, night sweats, mood swings, vaginal dryness, sleep disturbances, and changes in libido.
Menopause is typically confirmed when a woman has not had a menstrual period for 12 consecutive months, signaling the end of her reproductive years. However, the transition leading up to menopause, known as perimenopause, can last for several years and is characterised by irregular menstrual cycles and the onset of menopausal symptoms.
While menopause is a natural and normal part of the aging process, its symptoms can vary widely among women. Some may experience mild symptoms that do not significantly impact their daily lives, while others may experience more severe symptoms that interfere with their quality of life.
Here are some foods, suggested by Vasudha Kumar, gynaecologist, RMLN hospital, that can ease the discomfort as you undergo this transformational phase.
Yoghurt and dairy products: Yoghurt, milk, and cheese are rich sources of calcium, phosphorus, potassium, vitamin D, and vitamin K, essential for bone health. Maintaining adequate levels of these nutrients can help prevent fractures and support overall bone health during menopause.
Green vegetables: Broccoli, kale, and cabbage are packed with vitamins, minerals, fibers, and antioxidants. These nutrients may help regulate
estrogen levels and contribute to a balanced hormonal environment during
menopause.
Whole grains: Brown rice and barley, as examples of whole grains, are excellent sources of dietary fiber and B vitamins. Incorporating whole grains into the diet can aid in weight management, regulate energy levels, and support overall metabolic health during menopause.
Oatmeal: Oatmeal is a nutritious breakfast option that provides healthy
carbohydrates and dietary fibre. It helps stabilise energy levels, prevent diabetes, manage cholesterol levels, and alleviate constipation, common concerns during menopause.
Fatty fish: Fatty fish such as salmon and mackerel are rich in omega-3 fatty acids and vitamin D. These nutrients have anti-inflammatory properties and may help reduce night sweats, lower the risk of breast cancer, and support bone health during menopause.
Beans and lentils: Beans and legumes are plant-based sources of protein that can help delay the onset of early menopause. Soybeans, in particular, contain phytoestrogens, which may act as weak estrogens and alleviate menopausal symptoms.
Seeds: Flaxseeds, sesame seeds, and linseeds are rich in phytoestrogens, plant- based compounds that can help balance hormones and reduce menopausal symptoms like hot flashes and night sweats.
Water: Staying hydrated is essential during menopause to alleviate dryness
symptoms. Drinking an adequate amount of water helps flush out toxins from the body, reduce bloating, and support overall well-being.
Foods to avoid for menopause relief
Spicy foods: Can trigger hot flashes and exacerbate menopausal
symptoms in some individuals. Limiting or avoiding spicy foods may help alleviate discomfort.
Alcohol: Consumption of alcohol can disrupt sleep patterns, exacerbate mood swings, and contribute to dehydration, making menopausal symptoms more challenging to manage.
Caffeine: It can trigger hot flashes, increase anxiety, and disrupt sleep,
worsening menopausal symptoms. Limiting caffeine intake, especially in the evening, may help improve sleep quality and overall well-being.
Added sugar and processed food: High sugar and processed foods can contribute to weight gain, inflammation, and hormonal imbalances, exacerbating menopausal symptoms. Choosing whole, nutrient-dense foods over processed options can support hormonal balance and overall health.
High salt food: Excessive salt intake can lead to bloating, water retention, and high blood pressure, worsening menopausal symptoms like bloating and fluid retention. Choosing low-sodium options and seasoning meals with herbs and spices instead of salt can help manage these symptoms.
Incorporating these nourishing foods and avoiding trigger foods can help alleviate menopausal symptoms, support overall health, and enhance quality of life during this transitional phase.
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