Ease Your Menopause: Menopause is a natural part of a woman’s life, when women reach the age of 40 or 50 there is a decline in reproductive hormones and this causes many hormonal changes. Many symptoms are seen, such as night sweats, chills, mood swings and can cause many other symptoms. Experts say that these changes in menopause can be effectively managed through lifestyle changes. According to experts, calcium, vitamin D, vitamin K, magnesium, selenium and adequate protein are some of the essential nutrients that can help in managing the symptoms of menopause.
According to nutritionist Garima Goyal, there are 7 foods that are rich in these essential nutrients that can make menopause easier for you.
Sesame-Sesame seeds are an excellent non-dairy source of calcium, which as we know, is essential for our bone health. And according to the World Health Organization (WHO), 30 percent of osteoporosis is found in menopausal women. Can be put in the form. You can also eat it by making laddoos.
Curd-Studies have shown that consuming fermented milk products such as yogurt may reduce the risk of hip fractures in sesame women,”These fermented products act as probiotics and may help maintain good gut health and manage your symptoms. Excellent choice for.”
Soya beansSoy beans, tempeh, soy milk and tofu contain a compound called phytoestrogen which mimics the female sex hormone “estrogen”. “As women age, this phytoestrogen may help by exerting a bone-preventive effect. As you hit menopause, weight gain can occur. Researchers have found that the proteins in soy help control weight and prevent obesity.” Can help prevent. It is advisable to consume soy in moderation, 1 to 2 servings a day may be preferred.
NutsOmega-3 fatty acids have a multifaceted role during menopause and one of the best ways to get them is by consuming nuts. “These fatty acids can help reduce mood swings. Nuts are also a great source of magnesium, which helps reduce stress, fatigue, and anxiety. So, every day, eat 10 to 12 nuts of your choice.” Take and chew them. Soaking them overnight can increase the bioavailability of these nutrients.
green vegetables –Green leafy vegetables such as spinach, kale, mustard leaves and fenugreek leaves are good sources of vitamin K, calcium and antioxidants that prevent bone inflammation. You can include a variety of greens as a part of your diet. You can either add it as a vegetable or add it directly to your roti.
Fruit –Fruits are rich in vitamins and minerals, making it important to get enough of these nutrients to ease symptoms during menopause. Berries like amla, blueberries and strawberries are rich in fiber and antioxidants that fight inflammation in your body. “You can include 2 to 3 servings of fruits in your diet.
Whole grains-Whole grains are good sources of fiber. They make food rich in nutrients and help prevent heart diseases and diabetes, which are more prone to menopausal women. “Barley, brown rice, millet, are the types of whole grains that you can include in your diet,
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