Menopause is the start of the next phase of a woman’s life where hormonal changes occur mainly oestrogen depletion resulting in natural cessation of menstrual cycle and end of fertility. Women usually enter this phase in their late 40’s or 50’s.
Every woman’s experience of menopause is unique as they may experience varied menopause-related symptoms like hot flashes, night sweats, disturbed sleep, mood swings, anxiety, muscle stiffness, etc. On average, these symptoms may last for a year to about 4years or more.
HRT (Hormone Replacement Therapy) often recommended to those who experience severe symptoms. However, some dietary & lifestyle changes are required to reduce the risk associated with obesity, cardiovascular disease, osteoporosis, etc. and to help you get through this phase smoothly.
It’s necessary to watch your weight as a lot of women tend to gain weight during this period of hormonal changes. And obesity can lead to various health ailments like diabetes, high blood pressure, cardiovascular diseases, etc.
Numerous studies have noted that 40-60mins of playing any sport or even exercising regularly helps reduce the menopausal symptoms like hot flashes, mood swings, or anxiety and also, prevents fatigue and boost your energy and mood. Be it cardio, strength training, sports, yoga, or meditation.
Consume food rich in various vitamins and minerals like calcium, Vitamin D, B-complexes, and omega. These include dairy products, sesame seeds, fortified breakfast cereals, flax seeds, walnuts, fish, whole grains, etc. as it helps improve bone health and also eases the symptoms of menopause in many women. If required, supplementation should be taken only under the supervision of a medical practitioner.
Poor quality or lack of sleep is quite common during menopause due to reduced or no production of progesterone hormone. These can aggravate the symptoms of mood swings, irritability, depression, and fatigue. Therefore, sipping on some chamomile tea at bedtime and cutting back of alcohol and caffeine helps improving sleep.
Hence, a diet containing high-quality proteins, whole grains, fruits, and veggies providing adequate nutrients along with moderate-intensity exercise is best suited for menopausal and post-menopausal women.