Diet Changes woman must make for Healthy Menopause
Menopause - a natural hormonal change occurs in every woman’s life generally between the age of 45 to 55. Menopause is best defined by loss of estrogen (female hormone), loss of fertility and freedom from monthly periods. As the Levels of Estrogen known as the 'protector of woman' declines, a woman is exposed to various physical and health challenges such as hot flashes (sudden rise in skin temperature that lasts for 1 to 5 minutes), osteoporosis (weak bones), risk of cardiovascular diseases, breast cancer, vaginal dryness, depression and other symptoms such as brittle nails, hair loss, weight gain and dry skin.
Being surrounded with so many challenges, nutrition plays a very important role. Here are some tips to help you manage some of these challenges
Keep your bones strong :
Calcium , magnesium , vitamin D, vitamin C and phyto-estrogens are your best buddies when it comes to bone health.
- Calcium, found in dairy products, sesame seeds, ragi, fish, along with magnesium work together to form the bone substance.
- Vitamin D helps in absorption and utilization of calcium, so ensure you have the right amount of Vitamin D rich food.
- Vitamin C, found in citurs fruits, tomatoes, amla and guava is required for manufacture of collagen which makes your bones flexible and less prone to fractures.
- Phyto - estrogens, as the name suggests, are compounds known to have estrogen like effect, and are derived from plants. These phyto-estrogens can trick the body into thinking it has more estrogen than it really does - potentially diminishing some of the discomforts caused by lower estrogen levels during menopause.
Eat heart healthy:
- Try and incorporate into your diet nuts and seeds such as Almonds, walnuts, flaxseeds, sunflower seeds, pumpkin seeds which contain healthy fat.
- Increase intake of foods with complex carbohydrates such as whole grains, fruits with skin and seeds and vegetables.
- Use a combination of cooking oils to get the goodness of different oil seeds. The best way to do this is to alternate different types of cooking oils amongst your meal or rotate it on a monthly basis.
Your glowing skin - save it at menopause :
- Load your platter with antioxidants rich food such as yellow, orange and green coloured vegetables & fruits to get enough of vitamin A, Vitamin C, Vitamin E, zinc and selenium.
- Don’t forget to add in a dose of probiotics(yoghurt), green tea and plenty of water.
Things to avoid :
- Limit alcohol, caffeine and tea intake.
- Try and avoid high sugar and fatty foods by opting for better options such as grilled or boiled foods.
- Go slow on processed and packaged foods.
Most importantly create a support group of women of your age with whom you can share your experiences, to help you deal better with this midlife adventure.
