From foods rich in calcium to berries, here’s what to eat


During menopause, a woman’s body goes through hormonal changes


  • Menopause can lead to weight changes
  • Hot flashes occur in many women during menopause
  • Drink plenty of water and other fluids to stay hydrated

Menopause marks the end of menstrual cycles in women. It is a phase that every woman goes through. Menopause can cause some uncomfortable symptoms due to the hormonal changes the body goes through during this phase. Some of these symptoms include hot flashes, insomnia, vaginal dryness, weight gain, depression, anxiety, difficulty concentrating, memory problems, and others. But simple changes in diet and lifestyle can help women manage these symptoms effectively. Proper diet and an active lifestyle can help reduce the severity of menopausal symptoms. Recently, Diksha Chhabra, fitness expert and nutritionist, visited Instagram and shared some tips that can help women going through menopause. Read on and you’ll know the hacks she revealed.

Options for treating menopausal symptoms

“Menopause is the one phase that all women must go through. Well, some changes cannot be avoided, but many can be managed better with the right diet,” Chhabra writes in the headline.

1. Add calcium to the diet

As women get older, bone density decreases due to hormonal changes during menopause. Adding more calcium-rich foods to a diet can help strengthen your bones. Also, don’t forget to add enough vitamin D to better absorb the calcium you use.

Menopause: Add calcium-rich foods to your diet for healthy bones
Photo credit: iStock

2. Healthy fats

According to the nutritionist, women need to consume healthy fats to reduce the frequency of hot flashes.

Also read: Are you on a vegan diet? Increase your omega-3 fatty acid intake with these tips

3. Whole grains

Whole grains are loaded with fiber. Chhabra mentions that it will reduce the risk of diabetes in women.

Also Read: Control Your Type 2 Diabetes Risk With Fiber-Loaded Whole Grain Products; Know other preventive measures

4. Berries

Blueberries, strawberries, raspberries, and cranberries are rich in antioxidants, phytoestrogens, and essential vitamins. Ladies, don’t forget to add the goodness of colorful little berries to your diet.

5. Keep yourself hydrated

Make sure you are hydrated throughout the day. Consume an adequate amount of water and drink plenty of juice, lemon water, buttermilk, or coconut water.

She adds that women should also eat enough good quality protein. Foods that are high in salt and spice should be avoided. Also, stay physically active and exercise regularly.

(Diksha Chhabra is a Delhi-based fitness expert and sports nutritionist.)

Disclaimer: This content, including advice, contains general information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV assumes no responsibility for this information.


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