MENOPAUSE & GOOD NUTRITION QUICK GUIDE – Dr. Thakur Pharmaceuticals

Menopause is a natural transition in a woman’s life as her menstrual cycles come to an end, and is linked to many uncomfortable symptoms such as hot flashes,mood swings, sleep issues and more.
While the experience is different for every woman, making changes in your diet may help relieve menopause symptoms
There are certain diet tips that can help relieve the symptoms ~~

Diet rich in protein

Regularly eating protein can help prevent the loss of lean muscle mass that occurs with age. So, women going through menopause should eat more protein, about 1.2g/kg ideal body weight (60-75grams protein), and for each meal add up 20–25 grams of high-quality protein. Foods rich in protein include meat 🍖 , fish 🐟 , eggs 🍳 , legumes, nuts 🥜 and dairy 🥛 .

Consume omega-3 fatty acids

According to research, omega-3 fatty acids can decrease the frequency of hot flashes and the intensity of night sweats.

Foods rich in omega-3 fatty acids include fatty fish 🐠 , (mackerel, salmon 🍣 and anchovies) and seeds like flax seeds, chia seeds, and sabja seeds.

Eat diet rich in Calcium, Vitamin D, magnesium and Vitamin K

Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis. So,increase your consumption of dairy products ( yogurt , cheese 🧀 and milk 🥛) , lentils, pseudocereals (amaranth), nuts 🌰 and seeds.

Add foods containing plant estrogens

Phytoestrogens are naturally occurring plant

compounds that can mimic the effects of estrogen in the body. Therefore, they may help balance hormones.

Foods rich in phytoestrogens include soybeans and soy products, tofu, tempeh, flaxseeds, chickpeas,

peanuts 🥜 .

Include foods that are rich in fiber and antioxidants

(whole grains, fruits 🍎 and vegetables 🥗) to support your heart health.

Drink enough water
Dryness is a commonly experienced symptom of menopause in women, likely because the estrogen levels drop. Drinking 2-3 liters of water 💧 can ease that out, while also reducing bloating caused by hormonal imbalances.

Reduce the intake of processed sugar and carbs

Sharp rise and fall in the blood sugar levels is what a diet high in refined sugar and carbs do to your body. It might increase the risk of depression amongst menopausal women, while also affecting bone quality and cholesterol levels.

Avoid foods that trigger symptoms

Hot flashes, anxiety, night sweats, and sleep deprivation are best kept a check on. Hence, avoid spicy foods, caffeinated beverages, alcohol, and high-salted foods; as it may increase the chances of developing a high blood pressure.