Menopause: Vitamins, iron and calcium in daily diet is crucial to manage mood swings, hot flashes, weight gain

Menopause: Adequate intake of vitamins, particularly vitamin D and B vitamins, is crucial for women during menopause

As women transition through various stages of life, from adolescence to adulthood and eventually menopause, their nutritional needs undergo significant changes. While proper nutrition is crucial at all stages, maintaining essential nutrients, such as vitamins, iron, calcium, hemoglobin, and cholesterol, in the early stages of life plays a pivotal role in ensuring women's health and fitness post-menopause.

Understanding menopause and its effects on women's health

"Menopause marks the end of a woman's reproductive years, typically occurring around the age of 50. During menopause, hormonal changes, specifically a decline in estrogen levels, can lead to various physiological and metabolic changes in the body," says Dr Sonal Singhal, Senior Consultant - Obstetrician & Gynaecologist , Motherhood Hospital, Gurugram.

Singhal says that these changes often result in symptoms such as hot flashes, mood swings, weight gain, and an increased risk of certain health conditions like osteoporosis and heart disease.

The role of nutrients in women's health during menopause

Vitamins: Adequate intake of vitamins, particularly vitamin D and B vitamins, is crucial for women during menopause. Vitamin D helps maintain bone health, which becomes increasingly important as women age and are at a higher risk of osteoporosis. B vitamins, including B6, B12, and folate, play a role in energy metabolism and cardiovascular health, helping to combat fatigue and reduce the risk of heart disease, says Singhal.

Iron:  Singhal says that iron is essential for transporting oxygen throughout the body and preventing anemia. During perimenopause, women may experience heavier menstrual bleeding, leading to increased iron loss. Ensuring adequate iron intake through diet or supplements can help prevent anemia and maintain overall health and vitality.

Calcium: It is crucial for maintaining strong bones and preventing osteoporosis, a condition characterised by weakened bones and an increased risk of fractures. As estrogen levels decline during menopause, bone density may decrease, making women more susceptible to osteoporosis. Adequate calcium intake, along with vitamin D and regular exercise, can help mitigate this risk and preserve bone health.

Hemoglobin: It is a protein in red blood cells that carries oxygen from the lungs to the rest of the body, says Singhal. Low hemoglobin levels, or anemia, can lead to fatigue, weakness, and reduced physical endurance. Ensuring sufficient iron intake and maintaining healthy levels of other nutrients involved in red blood cell production, such as vitamin B12 and folate, is essential for preventing anemia and promoting overall well-being.

Cholesterol: High cholesterol levels are a risk factor for cardiovascular disease, which becomes increasingly prevalent in post-menopausal women. Proper nutrition, including a diet low in saturated and trans-fats and high in fibre, along with regular physical activity, can help manage cholesterol levels and reduce the risk of heart disease.