Top 10 Dietary And Lifestyle Modifications To Manage Menopause

on Wednesday, 30 November 2011. Posted in Disease and Diet, Diet and Nutrition Written By: Raminder Deshmukh

Top 10 Dietary And Lifestyle Modifications To Manage Menopause

Menopause often leaves women drained physically, as well as emotionally. This important transition in a woman's life can be managed successfully and positively with some simple dietary and lifestyle modifications. Take a look!

Menopause often leaves women drained physically, as well as emotionally. This important transition in a woman's life can be managed successfully and positively with some simple dietary and lifestyle modifications. Take a look!

If menopause is running havoc in your life and you find yourself perpetually riding a rollercoaster, just sit back and relax. With an array of symptoms accompanying this phase, there is a lot one goes through during this time. However, while it may be a little time consuming; it is possible to manage menopause with some small changes to your eating and lifestyle habits.

Take a look at these top 10 dietary and lifestyle modifications that can help you manage menopause effectively:

  1. Include soya in your diet: Include plenty of soya and its products in your diet. Soya provides relief from hot flashes. It also protects the heart by lowering cholesterol.You can have soya milk or tofu in your regular diet or add soya beans to your bowl of rice, cook them with other mixed veggies or in soup as well.
  2. Include lots of fruits and veggies in your diet: Take plenty of fruits and veggies as they lower cholesterol, provide fibre that helps relieve constipation and being low in fat, do not add to calories as well. Besides being good sources of vitamins and minerals fruits and vegetables are also rich in chemicals called phytoestrogens that help protect our bodies. Fruits also contain mineral boron, which increases the body's ability to hold estrogen.
  3. Include milk in your diet: With menopause increase your intake of milk and its products to meet the body's increased calcium demand. However, make sure that it is fat free. Make curds an integral part of your diet as it keeps gut healthy and provides good amount of calcium. Remember, that among women; after the age of 50, the incidence of osteoporosis increases and is therefore, the major cause of frequent fractures.
  4. Avoid fats and sugars: Avoid diet rich in fats and sugar as weight gain, cardiac problems, high blood pressure and diabetes are ailments related to growing age. Foods like butter, ghee, refined oils, vanaspati, processed cheese, packaged and processed foods etc, need to be avoided. Replace them instead with healthy oils like olive or soya bean oil. Simple sugars should be avoided as they just add to empty calories, and provide zero nutrition.
  5. Reduce salt: As menopause may cause high blood pressure (BP) or increased feeling of palpitation, it is important to keep heart health in mind. Limit your salt intake by avoiding sauces, tinned foods and bottled foods. This will not only keep your BP under control; but, will also keep your kidneys and heart healthy.
  6. Drink plenty of fluids: Having at least 8 glasses of water a day works wonders for the system. Coconut water, vegetable soup, thin buttermilk, sugar-free lemonade, pulses stock etc are some other sources that help increase your fluid intake. Increasing fluids will help detoxify the system and keep kidneys in good health. However, remember to avoid soft drinks, excessive tea and coffee; as they have adverse effects on the calcium reservoirs of your bones.
  7. Absorb Sunlight: For sufficient calcium absorption Vitamin D is required and hence, sufficient exposure to sunshine is essential. Be it sitting in a well ventilated room, sun bathing or exercising outdoors, sunlight is always good for your bones.
  8. Start Exercising: Exercise is important during menopause as it helps in maintaining weight, improves heart function and decreases bones loss. Outdoors exercises are also good for your mental health, as you socialize more during exercising outdoors and hence, keep away from depression
  9. No fasting, no feasting: This should be the golden rule to be followed after menopause. Eat at regular intervals instead and eat smaller portions. Often there is lack of motivation to cook regular meals for oneself. This results in meal skipping and then overeating in the next meal to compensate for the missed one. This often leads to malnutrition and increased consumption of calories. Remember to keep the food colorful, attractive and tasty.
  10. Start with multivitamins or dietary supplements: These will help make up for the deficient nutrients. However, they need to be taken only under guidance of a medical practitioner. Self medication is best avoided during menopause.

Enjoy menopause, as I always advise my patients; menopause is not to pause, but, to begin a new life!

Dr.Ramminder DeshmukhThis article has been contributed by Ms. Raminder Deshmukh. She is a Nutrition Consultant with an extensive experience of over 20 years in this field. For online consultation contact Ms. Raminder @ This email address is being protected from spambots. You need JavaScript enabled to view it. This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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