Menopause diet: Protein rich foods during menopause?

Verified by Dr. Vaishali Sakpal Rane (MBBS, DGO Obstetrics and Gynaecology, DNB Obstetrics and Gynaecology)

In a woman's body, menopause happens naturally and biologically after a certain age when the menstrual cycles ceases naturally. Your periods will end at this time, and you will no longer be a reproductive. Generally women between the ages of 40 and 50 attain menopause. In India, a woman typically achieves menopause at the age of 46. At this age women should have proper menopause diet that will help a lot to overcome menopausal symptoms.

After a year without menstrual cycle or periods, a woman is given a menopause diagnosis. Your body suffers greatly as a result of hormonal changes during menopause. Your energy levels may be depleted by symptoms like hot flashes, anxiety, and sleep disruption, which can also have an emotional impact. Women's risk of fractures may rise as a result of the fall in oestrogen levels following menopause.

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Calcium, phosphorus, potassium, magnesium, and vitamins D and K are all found in dairy products like milk, yoghurt, and cheese and are crucial for maintaining healthy bones. Women who are going through menopause may benefit from consuming healthy fats like omega-3 fatty acids. Vitamin B thiamine, niacin, riboflavin, and pantothenic acid are among the nutrients found in whole grains, along with fibre. Heart disease, cancer, and early mortality have all been linked to diets rich in whole grains. For postmenopausal women, cruciferous veggies may be especially beneficial.

Phytoestrogens are substances found in food that function in your body like weakened estrogens. Despite some debate over their inclusion in the diet, current study indicates they may have health benefits, particularly for menopausal women.

Soybeans, chickpeas, peanuts, flax seeds, barley, grapes, cherries, plums, green and black tea, and many more foods naturally contain phytoestrogens.

You may be able to reduce certain menopausal symptoms by increasing your intake of good fats, whole grains, fruits, vegetables, foods high in phytoestrogens, and high-quality protein sources. Increased heart disease risk, decreased bone density, and changes in metabolism are all associated with menopause. In addition, a lot of menopausal women have uncomfortable symptoms including hot flashes and restless nights.