For women everywhere, the transition to menopause can be quite distressing and uncomfortable.
A healthy diet and nutritional supplements can go a long way in helping assist these symptoms and support a smoother transition.
Calcium-rich foods: Calcium is a critical requirement during this time to keep your bones healthy. Opt for dairy products, milk and fortified foods in higher quantity. In addition, vegetables like broccoli also contain high amounts of calcium along with other nutrients. In case you are not able to consume a healthy amount of calcium in your diet, your doctor may also prescribe you additional supplements during this time.
Up your fiber: Weight gain and fluctuations in hunger levels are common during menopause. Eat a fiber rich food such as whole grains and vegetables that can curb hunger cravings, offer energy and keep the weight in control.
Consume Iron: Iron is another element critical for good energy levels and a healthy body. Add this to your diet with the help of green leafy vegetables, eggs, nuts and whole grain cereals.
Snack on fruits and vegetables: During the transition to menopause, avoid processed food such as chips and packaged food. They are often high in fat, sodium and sugar which can worsen your symptoms. Instead, snack on fresh fruits or a vegetable salad which will offer you nutrition without packing on calories.
Reduce spice and caffeine: Along with eating healthy, it is recommended to reduce consumption of certain foods such as caffeine, alcohol and high-spice as they can trigger symptoms.
Stay hydrated: Make sure you are drinking at least 8 glasses of water each day to keep yourself healthy and well-hydrated.
Add some vitamin D: Without sufficient levels of vitamin D, the body is not able to absorb calcium. Over time this can increase the risk for osteoporosis and weak bones, especially during menopause. Check your vitamin D levels and make sure they are within the recommended range.