Menopause is usually characterized by hot flashes, weight gain, irritability, decreased bone health, and other hormonal changes. It takes place 12 months after a woman’s final period. Nutritionist Avni Kaul says although it is a natural transition, still, it is not always the easiest. Estrogen levels start to decline during this time, often causing unwanted weight gain, increased cholesterol levels, and a higher risk for several chronic diseases.
However, there are certain foods and if you eat them will surely help you to get some relieve or prevent some of the syndromes related to menopause. In this article, Delhi’s top Nutritionist and Dietitian Avni Kaul tells about some of the best food to eat during menopause.
Broccoli
Cruciferous vegetables are seriously beneficial for menopausal women to add to their diet. Few studies suggest that broccoli, in general, has a positive impact on estrogen levels, increasing the estrogen responsible for decreasing breast cancer risk and lowering the estrogen responsible for increasing one’s risk. Broccoli is also high in calcium for strong bones and fiber to prevent bloating and weight gain.
Eggs
Eggs are a rich source of vitamin d and full of iron, both nutrients that several women often lack. Eggs are also a great source of protein for menopausal women. They are good for a reduction in cholesterol levels, heart disease risk, and obesity.
Whole Grains
Whole grains actually fit the “good carbs” category. And for several reasons. Whole grains are a great source of heart-healthy soluble fiber, plant protein, and some B vitamins responsible for energy and regulation of metabolism. Whole-grain consumption is linked with a reduced risk of cancer, heart disease, and diabetes. Amaranth, millet, barley, and sattu are some of the best sources of whole grains.
Leafy Greens
There are numerous reasons to eat leafy greens. Particularly, if you’re experiencing menopause. Green vegetable consumption is linked to longevity and is a superb way to pack in several hard-to-obtain nutrients like calcium, magnesium, potassium, vitamin Bs, and fiber. All of these nutrients are important for health in menopause as calcium and potassium keep bones and muscles strong, B vitamins and fiber assists prevent weight gain, and magnesium and B vitamins regulate our energy levels and moods.
Chicken
Protein is vital for keeping your bodies strong, and the reduction of estrogen during menopause can lead to a reduction in muscle mass and bone strength. Countering back with a lean protein like chicken is a healthy way to enhance your protein intake without consuming too much saturated fat, which is associated with an increased risk for heart conditions, diabetes, high cholesterol, and obesity when consumed in excess.
Berries
Berries are not only a rich source of natural sweetness, but they help fight fat, decrease inflammation, and reduce heart disease risk. Add them to your morning oatmeal or mix in a few with nuts for a heart-healthy snack to keep skin healthy and glowing throughout the transition during menopause. Some of the best know berries are Amla (gooseberry), Mulberry (Shahtoot) and strawberry.
Soy Or Soya
Soya-rich food sources, such as soyabeans, soy flour and soya nuts are some of the soy from food sources that helps in reduced hot flashes, vaginal dryness, or other symptoms of menopause.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like -
Columnist at TimesNow
Columnist at NDTV Food
Columnist at Grazia
Columnist at Deccan Herald
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