Diet Plan of Menopause

Diet Plan of Menopause – Menopause is a natural transition period in a woman’s life when her menstrual cycle comes to an end. This transition can have several risk factors and symptoms which can last for several years. Moreover, menopause brings discomfort and risk of several other diseases and weaknesses. So, to ease this condition, every woman should follow good nutrition and should know a Rick Diet Plan of Menopause. Thus, if you develop healthy changes during or after the menopause, then you can reduce the risk of diseases.

Filling the diet with all the nutrient-rich food items can definitely help any woman to fight with the unwanted problems related to menopause. More often, Menopause is characterized by weight gain, irritations, and a decrease in bone health, hot flashes, and many other hormonal changes as well. As mentioned above that menopause is a natural process and it occurs after 12 months of woman’s final period. In this situation, the estrogen level starts to decrease which leads to unwanted weight gain, high cholesterol, and many other chronic diseases. Well, if you are willing to follow a personalized diet plan for a healthy body during and after menopause, then you can connect with Dietitian Nupur Malhotra now.

Foods You Can Add in the Diet Plan of Menopause

There is proper evidence that proves eating several food items during menopause can help in the diseases which might occur. So, here is the list of food items you may include in your Diet Plan for Menopause –

Dairy Products

Products such as milk, yogurt, and cheese are rich in calcium, potassium, magnesium, phosphorus, and vitamins like D & K which are highly essential for bone health. Women who eat more animal protein and dairy products have higher bone density and can be beneficial during menopause. Moreover, dairy products also help in having good sleep and promotes deeper sleeping pattern in menopausal women. Consumption of dairy products also decreases premature menopause before the age of 45.

Healthy Fats

This includes omega-3 fatty acids which will benefit the women through menopause. Women who include omega 3 supplements in their diet decrease the frequency of night sweats and hot flashes. Moreover, omega 3 fatty acids improve all the symptoms of menopause-related diseases. So, add fatty fish (tuna, salmon), seeds like chia, flax, and hemp seeds.

Whole Grains

Whole grains are highly rich in nutrients like fiber and vitamin B. Thus, it reduces the risk of cancer, heart disease, and premature deaths. So, you should include brown rice, barley, whole wheat bread, quinoa, rye, etc. in your diet routine.

Fruits and Vegetables

These are highly rich in vitamins, minerals, fiber, and antioxidants. Women who eat more fruits and vegetables and all the fiber-enriched diet food experience the reduction in hot flashes as compared to other women. It also helps in the further healthier body by reducing weight. You may also add dark berries, strawberries in your diet plan as it helps in healthy menopause and also controls the blood pressure. Grapes can help in less hot flashes, better sleep, and lower depression.

Green Leafy Vegetables

There are a million reasons why green leafy vegetable does wonders for you especially when you are experiencing menopause. They are a great way to pack with nutrients like calcium, potassium, magnesium, vitamin B, and Fibre. All these nutrients present in a leafy vegetable keep the bones and muscle strength and prevents weight gain. Moreover, it also helps in boosting energy and regulates the mood swings.

Chicken & Protein Rich Diet

Protein is very essential for keeping the body strong and helps in maintaining the estrogen in the body. Thus this helps in protecting the reduction of muscle mass and bone strength as well. Lean protein chicken is a healthy way to boost protein intake without even consuming saturated fat. Moreover, you can also add other protein-rich food items such as eggs, meat, legumes, pulses, and fish. Even you can add protein supplements to your smoothies or in your baked items.

Conclusion

Well, these were some food items that can be beneficial for you if you are facing problems during menopause.  Moreover, to get your personalized Diet Plan of Menopause, consult the best Dietitian i.e. Nupur Malhotra now.