Diet For Menopausal Women: Health Expert Shares List Of Foods Women Should Add To Their Daily Diet

Menopause continues to be a hush-hush subject and no wonder most women struggle to get through this natural process even today. As we age, our body approaches the end of the reproductive years, and we undergo multiple hormonal changes, eventually leading to menopause. 

Menopause is a common aspect of biological ageing and most commonly, women between the ages of 45 and 55 experience it. Some common symptoms of menopause are hot flashes and fluctuations in weight among others. A lot of menopause symptoms can be managed with the right diet.

We spoke to Dt. Manisha Choudhary Consultant – Dietitian & Nutritionist, Motherhood Hospitals, Noida, and asked her to share diet suggestions for menopausal women. She said, "Your metabolism is adversely affected by declining estrogen levels, which may result in weight gain. Your metabolism and your cholesterol levels may also be impacted by these changes. During this time of transition, many women have symptoms like hot flashes and trouble sleeping. Hormonal changes also cause a decrease in bone density, which raises the risk of fractures. Thankfully, modifying your diet may help reduce the symptoms associated with menopause."

Diet Tips For Menopausal Women

To reduce the symptoms of menopause and build overall health and immunity, take note of the following diet tips:

Consume More Iron 

Add foods high in iron to your daily diet. Lean red meat, chicken, fish, eggs, leafy green vegetables, and nuts are good sources of iron. “A daily intake of 8 milligrams of iron is advised for older women,” the expert added.

Take Enough Calcium 

Consume a diet high in calcium. Eat more dairy products and meals since they are high in calcium. “Dairy products like milk and yogurt, fish with bones, ragi or finger millets, nuts and seeds, broccoli, and legumes are good sources of calcium. Try to consume 1,200 mg daily,” said Dt. Manisha Choudhary.

Eat Foods Rich In Vitamins D and K

With menopause, the bone density starts to decline. Vitamin K and vitamin D boost our bone health. “Aim for five milligrams of vitamin K (about four to five cups of leafy greens) and 800 to 900 IU of vitamin D (about one salmon fillet) per day,” the dietician suggested. 

Consume More Fibre 

Have more high-fibre foods like fresh fruits and vegetables, whole-grain bread, cereals, pasta, and rice. Eat at least 1 1/2 cups of fruit and 2 cups of veggies daily. (High Fibre Foods)

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Add More Protein To Diet 

Protein helps in growing cells in the body, improves bone density, and lowers the risk of fracture. Further, eating more protein helps maintain stable blood sugar levels. Add meat, eggs, dairy products, nuts, and seeds which are good sources of protein. Women going through menopause should eat at least 0.8 grams of protein per kilogram of body weight. (High protein foods)

Other Tips To Keep In Mind 

• Drink eight glasses of water or more each day. 
• Stay away from food items that dehydrate your body like caffeine, spicy food, and alcohol

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• Avoid processed foods and food high in sugar and salt

Even though these diet tips have been shared by a health expert, make sure you consult your doctor before following any of these diet recommendations.