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The term "menopause" refers to the permanent stop of menstrual cycles after ovarian follicular activity is lost, while the term literally means "the cessation of menstruation". Together, let's simplify this for you. The female hormones, estrogen and progesterone, are essential for maintaining the thermodynamic state, increasing metabolism, and absorbing essential micronutrients, all of which help shield women against osteoporosis, cardiovascular disease, and other conditions. In addition, they are crucial for maintaining female fertility. Let us now investigate the ways in which our food choices, coupled with physical activity, mindfulness, and sufficient rest, contribute to the management of menopausal symptoms.

Book an appointment with Ms. Dhara Mavani for Nutrition advices and Diet plans.

1. Have Polyunsaturated Fatty Acids:

Higher intake of omega 3 and omega 6 fatty acids has been linked to a reduction in menopausal symptoms, according to studies. Add PUFA-rich food sources such as chia seeds, flaxseeds, walnuts, garden cress seeds, fenugreek seeds, drumstick leaves, pomfret (black), salmon (ravas), sardine, etc. because low estrogen levels promote oxidative stress and tissue damage.

2. Include isoflavones

Isoflavones are plant-based estrogenic compounds that function as antioxidants. Foods high in phytoestrogens, such as soybeans, soy chunks, tofu, and certain nuts and oilseeds, are beneficial during the menopause.

3. Good hydration:

Progesterone and estrogen affect the body's water intake and excretion. A woman's body goes through a hormonal roller coaster throughout PMS, pregnancy, and menopause. Drinking enough water becomes essential when female hormones are reduced because it leads to fluid retention, which alters body weight.

4. Have fiber rich diet:

A portion of a salad at each meal, two servings of seasonal fruits per day, and the addition of colorful, seasonal vegetables to your plate are all examples of how fiber helps regulate appetite and promotes a feeling of fullness. Other sources of fiber include whole grains, millets, dals, pulses, legumes, nuts and oilseeds, poultry, and non-vegetable sources.

Feeling your best can be achieved by eating a nutritious, balanced diet, which is also essential to excellent health. To acquire and maintain a healthy body weight, this entails eating a wide variety of meals in the appropriate amounts and ingesting the appropriate amount of food and water.

References:

  • Taraborrelli, S. (2015). Physiology, production and action of progesterone. Acta obstetricia et gynecologica Scandinavica, 94, 8-16.
  • Decandia, D., Landolfo, E., Sacchetti, S., Gelfo, F., Petrosini, L., & Cutuli, D. (2022). n-3 PUFA Improve Emotion and Cognition during Menopause: A Systematic Review. Nutrients, 14(9), 1982.
  • Stachenfeld, N. S. (2014). Hormonal changes during menopause and the impact on fluid regulation. Reproductive Sciences, 21(5), 555-561.

Want to consult the Best Nutritionists/Dietitians in India? Please find the links below.

  1. Best Nutritionists/Dietitians in Bengaluru
  2. Top Nutritionists/Dietitians in Chennai
  3. Best Nutritionists/Dietitians in Mumbai
  4. Top Nutritionists/Dietitians in Pune
  5. Best Nutritionists/Dietitians in Chandigarh
  6. Top Nutritionists/Dietitians in Gurgaon
  7. Top Nutritionists/Dietitians in Noida

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