Menopause is a natural biological process and occurs between the age of 45 to 55 years.
(Image Reference: https://www.endocrine.org/patient-engagement/endocrine-library/menopause)
Some of the women experience symptoms like Hot flushes, Anxiety, Mood swings, Depression, Tiredness & Loss of concentration.
Long term health risks are generally Osteoporosis, Cardiovascular diseases, Changes in cholesterol levels etc.
Changing lifestyle may help to reduce menopausal symptoms by following an Alkaline balanced diet, Regular exercise and Yoga.
Yoga can reduce emotional symptoms, irritability, and support sound sleep.
Dietary Guidelines:
Adopting an alkaline balanced diet
Selection of proper food and fewer calories to avoid obesity
During menopause calcium level decreases, which increases the risk of osteoporosis. For Bone health, regular consumption of Ragi, Dairy products, Fish & Drumstick leaves are recommended
Hot flushes may be reduced by taking Vitamin E rich foods like Wheat germ, Nuts, Eggs & Olive oil
Regular consumption of Vitamin A, Vitamin D, Phosphorus & Magnesium
Carrot and Beet juice for general menopausal disorders
Soy-milk, Tofu, Soy sauce, Alfalfa sprouts, Oats, Brown rice, Whole wheat, Barley, Corn might help to reduce the severity of hot flushes
Regular intake of Omega -3 Fatty acids like Flax seeds & Fish
Foods to be restricted:
Reduce intake of Refined sugars like sweets, cakes, soft drinks etc.
Reduce salt intake by avoiding processed foods
Saturated fats
Chocolate
Coffee, Tea (Reduce Caffeine intake)
Alcoholic drinks
Regular exercises, a Happy mind, Sharing & being Social leads to Endorphin, Dopamine, Serotonin & Oxytocin secretion