Menopause is a natural phase in a woman's life, marking the end of her reproductive years. However, this phase can bring several physical and mental changes, affecting overall health and wellbeing. Hot flashes, mood swings, and weight gain are just a few of the common symptoms associated with menopause. While these symptoms can be challenging, the right nutrition can play a significant role in maintaining health and boosting mood.
Nutritionist Rujuta Diwekar suggests that incorporating '3 real foods' into the diet can help women navigate this phase more comfortably. These foods are not only easily accessible but also packed with nutrients essential for women's health during menopause. The first of these real foods is dairy, which is rich in calcium and protein. Calcium is crucial for maintaining bone density, reducing the risk of osteoporosis, while protein helps in building and repairing muscles.
The second real food recommended is leafy greens, such as spinach and kale, which are rich in iron and folate. Iron helps prevent anemia, a common condition during menopause, while folate is essential for cell growth and development. Lastly, whole grains like brown rice, quinoa, and whole wheat are suggested for their fiber and vitamin B content. Fiber helps in maintaining healthy digestion, reducing the risk of heart disease, while vitamin B is essential for energy production and nerve function.
In addition to incorporating these real foods, staying hydrated by drinking plenty of water is also vital. Limiting the intake of processed foods, sugary drinks, and saturated fats can help manage weight and reduce the risk of chronic diseases. Regular physical activity, such as walking, yoga, or swimming, can also help alleviate symptoms of menopause, improving overall health and wellbeing.
While nutrition and lifestyle changes can significantly impact menopause symptoms, it is essential for women to consult their healthcare provider before making any significant changes to their diet or exercise routine. With the right approach to nutrition and lifestyle, women can navigate the menopause phase more comfortably, maintaining their physical and mental health.