Eat Right During Menopause

रजोनिवृत्ति के दौरान खानपान का ध्यान रखें
[vc_row][vc_column][vc_column_text letter_spacing=””]For women, menopause is an indicator that your body is changing. It is undoubtedly an important phase of your life, just like menarche or pregnancy to take care of yourself by making healthy food and lifestyle choices. Few symptoms linked with menopause and aging may not be possible to change, but good nutrition can help prevent certain conditions that may occur after menopause and make the transition smooth and healthy. Follow these simple guidelines:

  • Get enough calcium: Include 1-2 servings of dairy products in the form of milk, curd and paneer in your daily diet. Also include calcium rich foods like whole grains, millets, lentils and fish.
  • Increase your iron consumption: Add a minimum of 3-4 servings of iron rich sources like green leafy vegetables, fruits, nuts, poultry, fish and eggs every week.
  • Increase your fiber intake: Including whole grain rotis, pulses, fresh fruits and vegetables in your major meals helps in getting required allowance of fiber and keeps your gut healthy.
  • Eat seasonal fruits and vegetables: Ensure that you eat 1 cup of fresh fruits and 2 cups of vegetables everyday to get vital nutrients. Let the vegetables not be overcooked to retain maximum nutrients.
  • Drink enough water: As a general rule, make sure you drink a minimum of 8 glasses of water a day. This usually fulfils the daily requirement of water in most healthy adults.
  • Manage your weight: If you are overweight, then consult your Nutritionist to figure out how to reach an ideal body weight with eating right and exercising regularly.
  • Use salt and sugar moderately: High sodium intake is linked to high blood pressure and high sugar intake is linked to obesity and other related lifestyle diseases. So keep a check on these two ingredients while you are cooking. Best is to avoid adding them over the table.
  • Restrict high fatty foods: Watch out for trans fats and saturated fats in the foods you choose. These are the type of fats that can lead to high cholesterol and related heart diseases. Always read food labels before you pick up ready to eat foods.

Just like you give importance to food to maintain your health, do not forget to focus on exercises.  Regular health checkups which include routine blood tests and doctor consultations are also good preventive measures to keep a check on your body changes and overall health.

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Ashwini Sagar
Consultant, Nutrition[/vc_column_text][/vc_column][/vc_row]