When you enter your menopausal years, you may not recognise at first what is really happening to you. You experience erratic sleeping patterns, hot flashes, fatigue and lack of concentration. All of this can be hard to deal, but with time and healthy habits, you can get through this phase of life and live to tell the tale.
Some women have very few symptoms or problems as they pass through menopause. But most have at least some temporary symptoms, and some struggle with problems that really disrupt their lives. The perfect hormonal balance is what every woman needs for a healthy and happy life. When all your hormones are in sync, then you eventually lead a happy and content life. However, maintaining a healthy lifestyle is not an easy feat especially when our bodies go through so much. Moreover our body gets contaminated with chemical infused food, beverage and beauty products. Unhealthy intake of food also pushes our body towards chronic disease. Also women who do not have adequate level of happy hormones also suffer some sexual and gynecological problems.
Here are some of the diet tips that will be of help:
Battle your mood swings
We all experience mood swings from time to time, but during menopause this change of mood can seem worse and more difficult to handle. Many women report increased feelings of depression and anxiety during menopause. Relaxation and stress-reduction techniques, including deep-breathing exercises, a healthy lifestyle (good nutrition and daily exercise), may all be helpful. Not getting enough vitamin B and omega-3s may contribute to depression.
Avoid weight gain
Most of us need to work hard to not gain weight during and after menopause. Gaining weight during and after menopause can increase risk of heart disease and some forms of cancer disease. Fortunately, eating fiber-rich foods can help. Fiber helps us in feeling full for longer periods of time and reduces cravings to a great extent. Aim to eat between 25 and 35 grams of fiber each day.
Settle hot flashes
The Mediterranean diet-which includes lots of fruits, vegetables, whole grains, olive oil and even a daily glass of red wine-is associated with healthier hearts and slimmer waists. Additionally women who eat Mediterranean diet are likely to have 20 per cent less hot flashes and night sweats. This diet also helps to keep blood sugar level optimal.
Protect your bone health
Most women, especially those watching their weight often donot get enough calcium or vitamin D in their daily diets. After menopause, women should aim to get 1,200 milligrams of calcium daily. Women aged 19 to 50 needs a little less: 1,000 mg a day. Calcium and vitamin D helps to keep bones strong. In one large study, postmenopausal women who took calcium and vitamin D supplements regularly had fewer hip fractures. Calcium and vitamin D may also help with weight management-possibly stimulating the breakdown of fat cells and suppressing the development of new ones. According to menopause expert and author Ellen Dolgen, one particular type of vitamin K, called MK-7, is especially important for premenopausal women because it helps prevent osteoporosis. You can also get vitamin K by eating broccoli, spinach and olive oil.
Exercise
Research indicates that postmenopausal women who engage in the comprehensive exercise program, benefit by maintaining a healthy body, bone density levels, and good mental health. Osteoporosis, the greatest ailment in older women, can be kept under control with exercise. Even a moderate exercise schedule can not only keep the weight in check, but it also lowers the risk of stress, anxiety, and depression, all of which tend to show up liberally during and beyond menopause.
-Dr Manju Khemani, Gynaecologist and obstetrician Max Smart Super Specialty Hospital