Menopause symptoms: Ease irregular cycles, hot flashes, mood changes with a nutrient-rich daily diet

Health beneifts of papaya: Fruits like papayas, apples, plums and pomegranates are packed with antioxidants such as vitamin C and phytoestrogens, which mimic estrogen in the body, to help reduce hot flashes, night sweats, and other menopausal symptoms (Image: Canva)

As you age, you may find yourself experiencing sudden mood swings, hot flashes, or trouble sleeping without understanding why. These are just a few of the subtle yet impactful symptoms that mark the onset of perimenopause and menopause. As you pass through this phase of life, diet becomes increasingly important in managing and reducing the symptoms.

Perimenopause is the transitional phase leading up to menopause, typically starting in a woman's 40s but sometimes earlier. During this time, hormone levels fluctuate, leading to irregular menstrual cycles, hot flashes, night sweats, and mood changes.

Menopause itself is defined as the cessation of menstrual periods for at least 12 consecutive months, marking the end of a woman's reproductive years. Both stages are natural biological processes, yet they can present challenges such as bone loss, increased cardiovascular risk, and emotional adjustments.

Here are 8 foods rich in nutrients to support your well-being during perimenopause and menopause:

Vegetables: Carrots, tomatoes, cucumbers, pumpkins, and eggplants are not only rich in vitamins A, C, and K but also contain minerals like calcium and magnesium. These nutrients are essential for maintaining bone density and supporting hormonal balance during menopause.

Fruits: Apples, plums, papayas, and pomegranates are packed with antioxidants such as vitamin C and phytoestrogens, which mimic estrogen in the body. These compounds can help reduce hot flashes, night sweats, and other menopausal symptoms while supporting heart health by bringing down inflammation and improving blood vessel function.

Nuts: Walnuts and almonds are excellent sources of omega-3 fatty acids, which have anti-inflammatory properties beneficial for reducing joint pain and supporting brain health. Omega-3s also promote cardiovascular health by lowering blood pressure and reducing the risk of heart disease, common concerns during menopause.

Seeds: Saunf (fennel seeds), flaxseeds, and sesame seeds are rich in lignans and essential fatty acids, including alpha-linolenic acid (ALA). Lignans possess antioxidant properties that may help balance hormone levels and reduce the severity of hot flashes. Additionally, ALA contributes to cardiovascular health by lowering cholesterol levels and supporting heart function.

Whole grains: Wheat and ragi (finger millet) provide complex carbohydrates, dietary fiber, and B vitamins such as folate and B6. These nutrients help maintain stable energy levels, support digestion, and regulate mood swings often experienced during perimenopause and menopause. Whole grains also contribute to heart health by lowering cholesterol and improving blood sugar control.

Legumes: Sprouts, rajma (kidney beans), and bengal gram (chickpeas) are rich sources of plant-based protein, iron, and fiber. Protein is essential for maintaining muscle mass and supporting metabolic function, which can help manage weight fluctuations during menopause. Iron supports red blood cell production and helps prevent fatigue and weakness, common symptoms of menopause-related hormone changes.

Low-fat dairy: Curd (yoghurt) and fermented products like idli and dhokla contain probiotics that support gut health and boost immune function. Probiotics help maintain a healthy balance of gut bacteria, which is vital for nutrient absorption and immune system support, especially during hormonal changes in menopause.

Herbal supplements: Goan Katira (tragacanth gum) is known for its potential to regulate hormonal fluctuations and alleviate menopausal symptoms like hot flashes and mood swings. It may also support bone health and relieve joint pain associated with osteoporosis, a concern for women post-menopause.