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Dietician Sheela Seharawat

Navigating Menopause: A Dietary Approach

Navigating Menopause: A Dietary Approach

Menopause, a natural transition in a woman's life, brings about a cascade of hormonal changes that can significantly impact overall well-being. While it's a normal part of aging, many women experience uncomfortable symptoms such as hot flashes, mood swings, weight gain, and sleep disturbances.

The Role of Diet in Menopausal Management

Diet plays a crucial role in navigating this phase. A well-balanced diet can not only help manage menopausal symptoms but also support long-term health.

"Embrace the changes that come with menopause with our specially designed Menopause Diet Plan," advises Dietician Sheela Seharawat. "This plan helps manage symptoms like hot flashes, mood swings, and weight gain, while providing essential nutrients to support bone and heart health."

Key Components of a Menopause-Friendly Diet:

• Prioritize Plant-Based Foods: Include plenty of fruits, vegetables, whole grains, and legumes in your diet. These foods are rich in antioxidants, vitamins, and minerals that help combat oxidative stress and inflammation, common during menopause.
• Focus on Calcium and Vitamin D: These nutrients are crucial for bone health, which is particularly important during menopause due to increased bone loss. Excellent sources include dairy products, leafy greens, and fortified foods.
• Incorporate Soy Foods: Soy is a rich source of plant-based estrogens (phytoestrogens) that may help alleviate menopausal symptoms like hot flashes.
• Choose Lean Protein: Include lean protein sources like fish, poultry, beans, and tofu in your meals. Protein helps maintain muscle mass, which can decline during menopause.
• Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil in your diet. These fats are important for hormone production and overall health.
• Limit Processed Foods: Reduce your intake of processed foods, sugary drinks, and refined carbohydrates. These foods can contribute to weight gain and worsen menopausal symptoms.

Hydration is Key: Drink plenty of water throughout the day to stay hydrated and support overall bodily functions.

Beyond Nutrition:

• Regular Exercise: Engage in regular physical activity, such as brisk walking, yoga, or swimming. Exercise helps improve mood, reduce stress, and maintain a healthy weight.
• Stress Management Techniques: Practice stress-reducing techniques such as meditation, deep breathing exercises, or spending time in nature.
• Adequate Sleep: Aim for 7-9 hours of quality sleep per night.