Menopause signals the end of woman’s period cycles at the age of 40s or 50s. During this phase, women experience hormonal changes which can impact various aspects of health. So, it’s essential to have nutritious foods that can help thrive during this transformative journey.
Menopause marks a significant tradition in woman’s life. It signals the end of woman’s reproductive years and occurs either in 40s or 50s. Alongside the natural biological process come hormonal changes that can impact various aspects of health, including metabolism, bone density and cardiovascular health. Navigating these changes requires a healthy approach to nutrition, ensuring that the body receives the right nutrients to thrive during this transformative stage. So, today we will share 5 must-have foods for women to have during their post-menopausal journey. These foods will help navigate these hormonal changes with vitality and resilience.
MUST-HAVE FOODS FOR WOMEN DURING MENOPAUSE PERIOD
- Calcium-Rich Foods: As estrogen level decrease after menopause, women become more susceptible to both loss and osteoporosis. Calcium-rich foods help maintain bone density and reduce the risk of fractures. Incorporate dairy products like milk, yogurt, and cheese into your diet, or opt for fortified plant-based alternatives such as almond or soy milk.
- Omega-3 Fatty Acids: Omega-3 fatty acids have anti-inflammatory properties and support heart health, which becomes increasingly important after menopause due to the increased risk of cardiovascular disease. Fatty fish like salmon, sardines are excellent source of omega=3s. For vegetarians’ flaxseeds, walnuts and hemps seeds are considered beneficial.
- Fibre: Adequate fibre intake is essential for maintaining digestive health and managing weight, which can become more challenging post-menopause. High-fibre foods prevent constipation, lower cholesterol levels and regulate blood sugar levels. Incorporate whole grains such as oats, quoina, brown rice into your meals.
- Lean Protein: Maintaining muscle mass becomes essential post-menopause, as muscle mass tends to decline with age, leading to reduced metabolism and increased risk of weight gain. Include lean protein sources such as chicken, eggs, tofu, turkey and low-fat dairy products that can help preserve muscle mass and support overall health.
- Phytoestrogen-Rich Foods: Phytoestrogens are plant compounds that reduce the effects of estrogen in the body. These may also help alleviate menopausal compounds such as hot flashes and night sweats. Incorporating foods like tofu, edamame, tempeh etc can help you provide relief from menopausal symptoms.