Diet Plan for Menopause

All those mood swings, hot flashes, restless nights and pain are inevitable features of a woman’s last biological transition. Women face four transitional phases in their life when their nutritional requirement changes – Puberty, Pregnancy, Lactation and Menopause.

It is advised to change the diet to match the changing requirement of the body.

Menopause occurs when a woman hasn’t menstruated in 12 consecutive months and can no longer become pregnant naturally. It usually begins between the ages of 45 and 55, but can develop before or after this age range.

Menopause can cause uncomfortable symptoms, such as hot flashes and weight gain. For most women, medical treatment isn’t needed for menopause.

The body begins to undergo several changes in response to lower levels of:

  • Estrogen
  • Progesterone
  • Testosterone
  • Follicle-stimulating hormone (FSH)
  • Luteinizing hormone (LH)

Perimenopause vs. menopause vs. post menopause

During perimenopause, menstrual periods become irregular. Your periods may be late, or you may completely skip one or more periods. Menstrual flow may also become heavier or lighter.

Menopause as defined - lack of menstruation for one full year.

Post menopause refers to the years after menopause has occurred.

Menopause can cause -

  • Slower metabolic function
  • Osteoporosis, or weaker bones with reduced mass and strength
  • Mood or sudden emotional changes
  • Dyspareunia, or painful intercourse
  • Cataracts
  • Periodontal disease
  • Urinary incontinence
  • Heart or blood vessel disease

Team Nutrishilp suggest to manage your symptoms, maintain a healthy diet and get plenty of exercise to avoid unnecessary weight gain.

  • Eat more of fruits and vegetables
  • Improve your health with whole grains
  • Include healthy fats as nuts, seeds and natural oils in your diet
  • Eat quality protein
  • Limit processed foods
  • Get active

Feel free to connect with Team Nutrishilp for any emotional counselling, dietry and nutritional support to cope up with The Menopause



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To book an appointment or to visit NUTRISHILP, call 7581921000 (9:30am - 6:30pm IST)