Menopause and health challenges
Menopause is a phase in which women have to face many health problems. During this period, it is common to experience sudden increase in weight, accumulation of fat in the stomach, frequent hot flashes, mood swings and fatigue. At this time it may be difficult to understand how to keep yourself fit. The most effective solution for this is to take care of your diet and lifestyle.
Importance of smart eating
The needs of the body change in this phase, so eating smart is extremely important. Some small changes in your diet like increasing protein intake, taking care of calcium and reducing processed foods can help you live a healthy lifestyle. Let us discuss some important diet tips to follow during menopause in this article.
Increase protein intake
At this age, muscles start decreasing rapidly, which can lead to looseness in the body and weight can also increase. Therefore, increasing protein intake is essential to maintain muscle mass. Include pulses, gram, kidney beans, cottage cheese, curd, sprouts and egg whites in your diet.
take care of calcium
During menopause, bones start becoming weak, so it is very important to consume calcium-rich foods. Include curd, cheese, sesame seeds, green vegetables (like spinach and fenugreek) and ragi in your diet. Apart from this, it is also necessary to stay in sunlight for 15-20 minutes daily for bone health.
eat healthy fats
Many women run away from fats, thinking that they lead to weight gain, but this is not true. If you include healthy fats in your diet, it maintains hormonal balance. Therefore, include almonds, walnuts, flax seeds and desi ghee in your diet.
conclusion
– Mithali Jain
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