Diet for menopause

Diet for women at 40s (menopause)

Menopause in women occurs when they reach in their 40s. Women undergo several physical as well as psychological changes during this stage. In order to obtain emotional balance, two magic mantras are required – regular exercise (maybe of any kind according to one’s comfort and ease) and a well-balanced healthy diet. These magic mantras act like key towards a successful and happy life in this stage.

Diet to be followed during this period :

. Avoid overeating which may lead to indigestion. Divide the food intake into four to five parts by keeping short intervals in between.

. Have food that is rich in calcium, phosphorus, magnesium, iron and fibre. Vitamins A, B, C, D, E should be included

. Drink 4-5 litres of water (normal, not cold) everyday. This will help to retain the body temperature as well as help in blood circulation. Chilled cold drinks, canned (tinned) food or liquids, should be avoided as far as possible. Fresh fruit juices or whole fruits are a better option. All seasonal fruits should be consumed.

. Stock up on the greens (leafy) vegetables, beans, sprouts and salads which contain high fibre content. Iron rich vegetables like beetroots, carrots, cabbage, spinach and fruits like dates and fresh figs are a must.

. Avoid excess intake of sugar or sweets. Replace jaggery (gud) or honey instead. Prefer home-made desi ghee (clarified butter) than consuming cheese or other milk products. Ample amount of yoghurt or butter milk (less sour) works great.

. Cut down on fried foods (specially mouthwatering chips and munchies)!!!!!! Go for baked food. Also reduce excess intake of caffeine products like coffee, tea.

. Overall maintain a low calorie, light but healthy diet combined with light exercise which will keep the body in shape and good health even during this stressful stage.

Sonali Jog

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