Diet impact: Foods that a woman can consume during menopause

Diet is influential in maintaining one’s health or avoiding unwanted health conditions. It is crucial to keep track of what one allows in one’s diet during different stages of life. Women go through several stages in reproductive health, with menopause being one of the most important. Menopause is the natural end or ceasing of menstruation.
Menopause is associated with an increased prevalence of obesity, metabolic syndrome, cardiovascular diseases, and osteoporosis. Over 1.5 million women experience painful symptoms of menopause each year, such as vasomotor symptoms, vaginal dryness, decreased libido, insomnia, fatigue, and joint pain.
Although a woman goes through menopause naturally, some of the symptoms can be very severe. There is evidence to suggest that diet has an impact on menopausal symptoms, but dietary patterns have received less attention.
Foods that can be consumed during menopause:
Garlic and spring onion: The sulphur in onion and garlic helps to manage estrogen levels, and also has detoxification properties and helps keep the liver healthy.
Eggs: They are a rich source of vitamin D. It helps maintain bone health in menopausal women. Poach or soft boil to optimise the nutritional benefits.
Cauliflower: It balances estrogen levels and helps in liver detoxification.
Food rich in fibre (apples with skin, bananas, oranges, pears with skin, peas, potatoes, carrots, and ladyfinger) help regulate blood sugar and cholesterol levels.
Walnuts, almonds, flaxseeds, and pumpkin seeds are rich in good fatty acids and regulate hormone fluctuations.
Soy products (miso, natto, and tofu)help in managing vaginal dryness and regulating hot flashes.
Food that should be avoided during menopause
Processed food: The high content of sodium is very harmful and can also cause bloating.
Spicy food: Spicy foods can trigger hot flashes and create unnecessary heat in the body.
Fast food: These types of food tend to promote weight gain, thus worsening the symptoms of menopause and promoting obesity and thus leading to various other health problems.
Alcohol: It tends to aggravate the symptoms of menopause, such as hot flashes.
Caffeine: Caffeine creates heat in the body. Drinking caffeine on an empty stomach or first thing in the morning could trigger menopausal symptoms like hot flashes and sweating.

Dr Anish Desai is MD, Clinical Pharmacologist and Nutraceutical Physician, Founder and CEO IntelliMed Healthcare Solutions.