Best Diet Plan for Menopause

Stress and anxiety stimulate the sympathetic nervous system and promote the release of stress hormones such as cortisol, elevating body temperature. Practicing methods to manage stress and anxiety may reduce the duration of the hot flashes. Hot flashes may last about 3-5 minutes, disturbing the sleeping patterns during the night.

A healthy balanced diet that incorporates fruits, vegetables, whole grains such as oats, millet, quinoa, brown rice, and barley, foods rich in omega-3 fatty acids such as fatty fish, avocados, olive oil, nuts, and seeds, and lean meats such as skinless chicken, turkey, and seafood are excellent choices of foods to maintain hormonal balance in perimenopause. Moreover, good quality sleep and effective stress management aid in balancing hormone levels.

Dietary modifications and active lifestyle help to lose weight in perimenopause. Low estrogen levels can lead to fat accumulation in the abdomen and other parts of the body. Obese women may follow intermittent fasting and regular workouts to stay fit and healthy in perimenopause. Book an appointment with our expert nutritionists for a personalized diet plan and guidance.

Fresh fruits, vegetables, leafy greens, cruciferous vegetables, beans, lentils, whole grains, millet, fatty fish, low-fat dairy products, nuts, seeds, and soy foods such as soybeans, tofu, edamame, and soymilk are some of the best foods to eat for perimenopause. Your bones might go through the decalcification process which might facilitate the intake of calcium-rich foods for improved bone and muscle health.

Intake of plenty of water is an excellent way to reduce hot flashes and maintain hormone levels and mood swings. Rely on fluids such as buttermilk, tender coconut water, aloe vera juice, ice teas, lemon juice, and kokum juice. Insist of fruits with high water content such as watermelon, oranges, kiwis, grapes, sweet lime, and amla. Be cautious to avoid sugars as they may exacerbate the hot flashes. Switch to pure honey, jaggery, and palm sugars for increased benefits.

Calcium-rich foods such as skimmed dairy products, leafy greens, soy products, beans, lentils, nuts, seeds, fresh fruits, fiber-rich vegetables, and whole grains are a few foods good for menopause that prevent the risk of osteoporosis and improve insulin resistance. Dry fruits, sesame seeds, garlic, soybeans, flax seeds, and cruciferous vegetables stimulate the release of estrogen due to the presence of phytoestrogens in them. Proper hydration is the key to good health during menopause.

Spicy foods, hot beverages, caffeinated drinks, fatty cuts of meat, fried foods, fast foods, refined foods, processed foods, and bakery products that contain too much sugar such as cakes, cookies, sweets, and confectionaries should be avoided during perimenopause. Spicy foods trigger hot flashes and their related symptoms. Fast foods contain excessive amounts of saturated fat and trans fat which can lead to weight gain and increase the risk of heart diseases.

Foods that contain saturated and trans fats such as cakes, cookies, red meats, fried foods, fast foods, hot foods/drinks, spicy foods, caffeinated beverages, and sugary foods should be avoided after menopause. Increased intake of sodium and sugars can lead to water retention, bloating, and constipation. These foods cause weight gain and increase the levels of bad cholesterol in the body.

Refined foods such as white rice, white bread, pasta, noodles, and sugars, tipping-hot beverages such as tea, coffee, and hot chocolate, highly processed foods such as cakes, pastries, bakery goods, and sweets, packaged foods such as chips and savories, and processed meats such as hot dogs, hamburgers, bacon, and salami are detrimental to health during menopause. These foods are inflammatory and serve to be primary sources of unhealthy fats.

Foods that contain considerable amounts of saturated fats and trans fats, refined carbohydrates, added sugars, caffeine, foods low in fiber, and fried foods should be completely avoided for menopausal belly fat. Sticking to healthy food habits and regular exercise helps to shed down the extra belly fat and maintain hormonal balance. Low-impact exercises such as walking, swimming, and dancing aid in losing belly fat.

Spicy foods, caffeinated drinks, piping-hot beverages such as hot tea, hot coffee, hot chocolate drinks, hot soups, and alcohol consumption may trigger hot flashes. The hot flashes may be aggravated in hot weather and during increased metabolism. Steer clear of processed foods such as cakes, cookies, candies, and sweetened beverages to minimize the effects of hot flashes and sudden spikes in blood sugar levels.

Fiber-rich foods such as vegetables, fruits, whole grains such as ragi, bajra, and jowar, brown rice, whole wheat products, corn, barley, beans and lentils such as masoor dal, toor dal, kidney beans, chickpeas, and rajma, nuts such as almonds, walnuts, pistachios, peanuts, and seeds such as flax seeds, chia seeds, pumpkin seeds, and sunflower seeds, fatty fish rich in omega-3 fatty acids, lean meats such as skinless chicken, and eggs are some of the best foods to eat during menopause.

Whole grain options such as oatmeal with chia seeds and fruits, poha upma, dal khichdi, omelet loaded with veggies and any seasonal fruit, paneer sandwich, wholegrain toast with avocados, millet idly/dosa, green (spinach) smoothie, a handful of soaked almonds with a fruit bowl, salads, and sprouts are some of the excellent breakfast options for postmenopausal.

A Mediterranean diet that includes plenty of fresh fruits, fiber-rich vegetables, whole grains, nuts, seeds, lean meats, eggs, and fatty fish provides the essential nutrients for a menopausal woman to handle the changes within her. Menopause may cause loss of muscle mass and disrupt normal metabolism. Portion control and sufficient nutrients are mandatory to escape the risk of osteoporosis and heart disease.

Postmenopausal period can cause degeneration of calcium from the bones making the bones weaker and fragile. Good sources of calcium-rich foods such as low-fat dairy products, beans, legumes, dry fruits, and leafy greens can make you feel stronger and healthier. Substitute whole grains for refined foods and caffeinated drinks. A wide range of fruits, vegetables, whole grains, soy products, nuts, and seeds boost the production of estrogen and help in effective utilization.

Vitamins A, B6, B12, C, D, and E are the best vitamins for hot flashes. B vitamins improve cognitive functions as brain fog and the ability to remember starts to impair with the onset of menopause. A diet rich in omega-3 fatty acids reduces the frequency of hot flashes and helps in lubrication of the vaginal dryness. Consumption of foods that contain cooling effects such as apples, bananas, buttermilk, fat-free curd, tender coconut water, and ice apples cools down the body and reduces hot flashes.

Switching to a high-fiber diet with lifestyle modifications such as an active lifestyle with physical exercises can promote faster weight loss during menopause. Steering clear of highly fatty foods such as refined foods, processed foods, packaged foods, red meats, and sweets would be a great way to shed kilos. Encourage increased protein intake with good sources of complex carbohydrates that help you feel satiated and reduce the intake of junk foods that do not contain any essential nutrients and fiber.

Oatmeal with fruits and nuts, boiled/scrambled eggs, ragi dosa, besan cheela, poha upma loaded with vegetables, moong dal crepes, avocado toast, paneer-corn sandwich, millet idlies, and soaked nuts, and seeds are some of the excellent breakfast options during menopause. Try not to skip your breakfast as it is the essential meal of the day to keep you energized throughout the day and avoid binging on unhealthy foods.

A nutritious meal composed of fiber-rich foods such as dal khichdi, vegetable dahlia upma, parathas, wholegrain roti, millet-based idli/dosa, boiled egg whites, oatmeal, lentil crepes, and wholegrain toast with avocados can be consumed for breakfast during perimenopause. Avoid relying on high-calorie and refined foods that contain saturated fats as their main nutrient that accounts for weight gain during perimenopause.

A cool environment free from stress and anxiety can reduce the frequency of hot flashes naturally. Watch your diet to be free from hot and spicy foods to manage your hot flashes. Make exercise your daily routine, consume more fruits and vegetables, and limit sugary foods, and caffeine. Wear comfortable clothing that is made of cotton and other soft materials. Practice yoga and meditation to calm the mind and body.