Menopause and Diet

The end of an era, the beginning of Fitness
Menopause is the term used to indicate the end of the period of possible sexual reproduction, as evidenced by the cessation of menstrual periods. This is absolutely normal and occurs between 45 and 55 years. Menopause does not decrease the woman's physical capacity, sexual vigor and enjoyment of life. It brings certain freedom to a woman.. For example, no longer the woman has to worry about monthly bleeding or birth control. But during this period women undergo a lot of emotional stress. The ovaries stop producing estrogen and this leads to estrogen deficiency. This hormonal imbalance may cause short-term symptoms and long-term health risks.

Some women experience severe symptoms and others experience nil or limited symptoms or view it as a positive life-enhancing process. 50% to 60% of the women seek medical help for the short-term symptoms due to estrogen deficiency associated with menopause. The same strange feeling may occur if the ovaries are removed by surgery due to any other cause.

Diet during Menopause
Keeping to a healthy diet can do wonders for overall vitality and this in turn helps to give you greater resilience against any problems during menopause. Hot flushes may be reduced by taking vitamin E-rich foods like wheat germ, nuts, eggs and olive oil. Vitamin A, D, calcium, phosphorous and magnesium can help to prevent osteoporosis. Fish, drumstick leaves, and dairy products are excellent sources of calcium. Cut down on tea, coffee which promote the excretion of calcium.

Many women put on weight and increase the blood cholesterol level. To control body weight and blood cholesterol, select low fat dairy food and cut down on saturated fats like butter, cheese, and oil fats. Evening Primrose oil on the other hand is one type of oil that’s most beneficial during PMS as well as menopause. Another effective yet natural means of getting rid of the depressive pangs during this period would be to introduce bananas in your regular diet. It not only acts as a complete food, it also ensures that you don’t fall prey to water retention and keeps your digestive system in check.

Research says that substances from plants called phytoestrogens might help to reduce the severity of hot flushes and other symptoms of menopause. Phytoestrogens, which mimic human estrogen, are found mainly in soybeans and sprouts. Soya bean flour can be mixed with wheat flour for making rotis, the staple diet of most Indians, for example. Other Soya products are soymilk, tofu, and soy sauce. In fact the benefits of Soya are innumerous, making it a part of your daily diet not only ensures that you remain fit for a longer period of time, it also makes you lose the unwanted middle age fat. An excellent medicine for thyroid, especially during the menopause period, it improves the skin quality as well, a symptom that goes hand in hand with thyroid patients.

Carrot and beetroot juice is found very useful in menopausal disorders. Oats, corn, barley, brown rice, whole wheat are also excellent sources of phytoestrogens. Regular exercise is essential during this period. Avoid spicy foods, pickles, coffee, tea, chocolates, alcoholic drinks and refined products.

This period is to be viewed as a normal stage in a woman's life. However members of the family must realize that during this stage a women needs a lot of attention, care and understanding to make her life tension free, and make her feel that this stage like the other stages in her life are normal!