Menopause diet

Due to hormonal changes, weight gain is very common during and after menopause. Often women lose muscle and gain fat, mainly in the belly area. Lifestyle factors also come into play as menopausal women tend to be less active and eat more calories than they need. Weight gain is associated with many health issues including high cholesterol, high blood pressure, insulin resistance (a condition in which your body cannot use insulin correctly, leading to diabetes) and even mental health problems. 

(Read more: How to reduce belly fat)

In this situation, try to improve your protein intake to maintain your muscle mass and control your food cravings. Add foods such as pulses, legumes, milk, curd, yoghurt, cottage cheese, egg and chicken to each of your meals.

(Read more: Female hormones)

If you suffer from hot flashes, try cutting back on caffeine and spicy foods, as they can trigger hot flashes in some people. You can replace your tea and coffee with non-caffeine green tea and herbal tea. Watch your sodium intake and aim to cook most of your meals at home rather than eating out. A vegetarian diet that includes plant estrogens is also said to help reduce the occurrence of hot flashes. 

(Read more: Hormone replacement therapy for menopause)

Due to hormonal changes, you can see elevated cholesterol levels after menopause which you can control through your diet and lifestyle changes. A number of research studies have shown that raw garlic favourably affects important risk factors for cardiovascular diseases. Consumption of garlic has been shown to decrease total, LDL-C (low-density lipoprotein cholesterol or bad cholesterol) and triglyceride levels. An intake of half to one clove of it per day can lower cholesterol levels by approximately 10%.  

Along with this, you should try to limit your overall fat intake while also ensuring you consume only healthier types of fat in your regular diet such as olive oil, sesame oil, coconut oil, mustard oil, almond, walnuts, flax seeds, sunflower seeds and pumpkin seeds. These will fulfil all the fat-related nutritional requirements of your body such as PUFA, MUFA and omega 3 and 6 fatty acids.

A fiber-rich diet helps you lose excess weight as well as reduce belly fat, which is very common after menopause. It also helps control your lipid levels and deal with constipation. Always try to add seasonal and fresh fruits and vegetables to your diet. Millets should be an essential part of your diet too. You can have finger millet, pearl millet, sorghum instead of plain wheat flour. To help your bowel movement, you can have one teaspoon of psyllium husk with a glass of warm milk at your bedtime. 

Due to weight gain and hormonal changes, you may note some changes in blood pressure. In such cases, you should try to cut extra sodium sources in your diet such as table salt, pickle, papad, packed snacks, ready to eat food items, Chinese food, sauces, jam, jelly etc. As mentioned above, this can help with preventing hot flashes as well.

Water is essential for everyone, no matter which stage of life you’re in. Water helps move fiber through your system, keeps your body hydrated and may even mitigate hot flashes that come with menopause. Remember that many fruits and vegetables are loaded with water and health-boosting nutrients too.

(Read more: How drinking water helps with weight loss)

Once a woman reaches menopause, osteopenia and osteoporosis become very common. It’s important to meet your calcium and vitamin D needs during this time as this helps maintain healthy bones and prevent bone loss that can happen after menopause. Good food sources of calcium include dairy products (milk, yoghurt and cheese), fortified soybean and juices and fish with the bones. Good food sources of vitamin D include milk, egg, fortified soy products, breakfast cereal, fortified juices and fatty fish. Sunlight is also a good source of vitamin D, so try to sit in the sunlight for 15-20 minutes daily. If you do not eat any of the mentioned foods, discuss the use of daily dietary supplements with your doctor.

(Read more: Post menopausal osteoporosis)