Menopause usually begins between 45 and 55 years and marks the end of the menstrual cycle in women. During this period women go through a lot of hormonal changes and irregular menstrual cycles. These are marked by hot flashes, moods swings, weight gain, hair fall and so on. A controlled diet and lifestyle can help manage this crucial stage in a woman’s life.
A few corrective steps:
Have a balanced, healthy and nutritious diet; eat food which makes you feel lively if you still gain weight take help of the expert. This may be due to thyroid also, observe the quantum of hair loss. Make a regular assessment of blood pressure and cholesterol. During this phase oestrogen hormone has to be at a balanced level – less of it is not good for the heart. Having flak seeds, fenugreek seeds, oats, sesame seeds which have Phyto-oestrogens will boost the oestrogen level. Along with this, ensure adequate supplementation of Vitamin D and calcium.
Least you forget your daily dose of physical exercise – a minimum of 45 minutes with cardio and weight training will do wonders for strengthening the bones and pepping up your energy levels. More so, this will keep at bay age-related and heart diseases. If you are into caffeine, alcohol, smoking with less of Zinc and Vitamin B6, menopause is sure to strike you early. Restrain from white-coloured processed food.
Avoid: Menopause is very distressing. Change in lifestyle can help a lot to tide over it. Limit and regulate caffeine, carbonated drinks, processed chocolates, alcohol, packed and junk food, sugar-packed dessert, trans-fat food and saturated fat from the red meat.
Eat: Healthy food with a positive attitude reduces the symptoms of menopause. Have your own personalised diet chart. Go in for antioxidant food especially which has a high content of Zinc and B6. Have food which has high amounts of Phyto-oestrogen – paneer, legumes, lentils, beans and sprouts and not to miss the isoflavones i.e. soya and tofu. Vitamin E rich food can give relief from premenopausal symptoms. Have healthy fats which are rich in Omega 3 – deepwater sea fish, nuts, seeds. Don’t miss out on Vitamin D which helps to utilise calcium for the body especially for the bones.
Do not stress yourself and have a positive mindset!
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