Beat the Battle of Menopause with a Healthy Diet and Lifestyle

The message I would like to convey to women on the threshold of menopause is this: at least now, take time to care for yourself.

We are always busy feeding our husband, children, grandchildren, aging parents, etc. Now, make time to feed yourself properly and eat healthily. This is a time when some women bleed heavily (before menopause), leading to significant iron loss from the body.

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Foods rich in iron must be consumed. Eat plenty of dals and whole pulses like channa, rajma, moong, peas, etc. Make it a point to eat whole-wheat atta chapatis or bread in at least one or two meals, preferably dinner. (Atta contains a higher level of iron than rice and other cereals.) Fish and poultry are also good sources of iron.

In addition, make sure you eat plenty of fresh salads, fruits, and vegetables, as the vitamin B and C in these help the iron in your food get absorbed into the body more efficiently. Iron deficiency is one of the world’s greatest nutritional deficiencies. It is mainly the result of imbalanced meals and skipping meals.

Most women in menopause tend to put on weight and resort to skipping meals or having only a plate of fruit or a glass of milk for a meal. This, combined with heavy bleeding, will definitely result in anemia. All three meals must be eaten, and all three meals must be carbohydrate- and protein-balanced. A raw vegetable salad added to lunch and dinner is ideal.

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Many women tend to gain a lot of weight as they enter menopause. This leads to complications like high blood pressure, diabetes, heart disease, and arthritis. They must follow a strict low-fat, high-fiber diet and bring down their weight. This is also a period when many women are prone to cancer. Recent research shows that those who have a high percentage of fat in their bodies have a greater chance of getting cancer, as fat provides a medium for cancer cells to grow.

Drinking at least 2.5 to 3 liters of water is a must to flush out toxic substances which enter our bodies through pollutants and can also lead to cancer.

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Water is also very important during this time, as many women are prone to hot flushes where they break out in a sweat. This frequent heavy perspiration can leave you feeling dehydrated and exhausted. Do not resort to drinking fruit juices or even vegetable juices like carrot or beetroot, as they contain a lot of calories and can lead to weight gain.

Plain, clean, fresh water—up to three liters—will make you feel much better. Make sure you consume about two fresh fruits and two servings of salad daily to ensure that you replace the minerals lost through sweating.

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Milk is a must during menopause, as there is a depletion of calcium from the bones during this period, and many women struggle with osteoporosis at this stage. About 500–700 ml of milk, in the form of milk, coffee/tea, curd, or buttermilk, must be consumed daily.

However, we must be very careful to remove as much cream as possible from the milk or use commercially available skimmed milk. The cream in milk is very dangerous, as it is highly fattening and also high in cholesterol, which is harmful to the heart.

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Last but not least is the need to go for a regular walk—30 minutes daily or 25 minutes in the morning and 25 minutes in the evening. Walking helps to calm you and relieve stress. It also helps balance hormones and minimize various symptoms of menopause. Additionally, it strengthens the bones and muscles that tend to weaken during this stage.

Finally, it helps to control weight gain, which is one of the most common and difficult problems during menopause. Also, set aside time for devotional reading and prayer, which help protect against depression and mood swings.

_{All images used are for illustrative purposes only and have been sourced from Pexels.}