How Can A Woman Change Her Diet To Reduce The Symptoms Of Menopause?

Irregular and irregular menstrual cycles are the most noticeable sign of menopause. Menopause usually occurs at the age of 45-55 years of a woman whose reproductive function is lost. After this period, she would not be able to conceive naturally.

The menopausal period has gained negative popularity because of the change it brings. Then women complain of hot flashes, weight gain, slow metabolism, thinning hair, unstable mood, vaginal dryness ...

All this brings discomfort in a woman's daily life and sometimes affects the attitude and behavior of others.

Nutritionist Edwina Raj from Aster CMI Hospital shares some tips in the Doctor NDTV edition , with the help of which women could manage the unpleasant symptoms of menopause.

If until now the woman is still "galloping" between many tasks, commitments and responsibilities and neglects her diet, it is high time to take time for herself . Diet, lifestyle affect her condition and could harass the already stressed body, which must cope with the decline of estrogen in the body.

According to the nutritionist, the main culprits for early menopause are poor nutrition, high caffeine consumption, smoking, alcohol abuse, lack of care to maintain physical activity, zinc and vitamin B6 deficiencies .

Consumption of processed, refined products, sugar, flour, white rice, certainly adversely affects the maintenance of normal weight and increases the risk of insulin resistance, fat accumulation. All this can interfere with the synthesis of female sex hormones, which is already declining due to the biological clock.

Avoiding caffeine, sodas, sweets and sugary foods in general, packaged products would significantly alleviate the onset of unpleasant symptoms. Not only for men, but also for women, it is important to limit salt consumption to normal, as it poses a risk not only of hypertension but also of calcium deficiency.

What can be eaten and how?

First, the pursuit of a balanced intake of substances and nutrients with food consumption is mandatory . Adherence to an individually designed diet plan is the best thing a woman of this age can do.

The menu should be rich in products containing antioxidants, zinc, vitamin B6 and should include daily intake of fruits, vegetables, including leaves, nuts and seeds, fish.

It is good to provide foods that are rich in phytoestrogens . They have estrogen-like activity. Such are the isoflavones found in soybeans, beans, some sprouts and fruits. 

Vitamin E- containing sunflower seeds, vegetable oils, leafy vegetables and nuts would also help to better cope with the symptoms of menopause.

The body should not be left without fat, but they should be as healthy as possible and in the right amount. Such are the fats contained in fish, nuts and seeds. Look for good sources of omega-3 fatty acids and avoid saturated ones.

Do not miss a day without to ensure your vitamin D . It can be found in mushrooms, oily fish, fortified milk, cereals, etc. This helps the body better absorb calcium and is part of the prevention of osteoporosis, the occurrence of which has an increased risk in postmenopausal women. .