Nutrition Management - Nutrition and Menopause


  Nutrition and Menopause

Menopause usually occurs after 45 years age. It is the time in a woman’s life when her period stops. Its natural part of woman’s life. Menopause stage occurs when the woman’s ovary stops producing the hormones estrogen and progesterone. Estrogen levels dimnish after menopause and this may lessen bone density. Women who are going through menopause or post menopause it is very important for them to eat a healthy balanced diet. During menopause stage  because of hormonal changes our bodies are under stress. Vitamin C and Vitamin B are good for adrenal glands. Low estrogen levels put menopausal women at risk of heart disease, breast cancer and osteoporosis.


Phytoestrogens are chemicals which act like estrogen produced in the body. These are found in plants. Phytoestrogens are classified as isoflavones and lignans. Phytoestrogens reduce the risk of heart disease, Breast cancer.These also help in prevention of osteoporosis. They have anti carcinogenic effects.

Foods containing phytoesterogens:

  • Tofu
  • Soyabeans
  • Oatmeal
  • Wheat germ
  • Rice bran
  • Lentils
  • Alfalfa
  • Apples
  • Carrots
  • Tempeh
  • Sesame seeds
  • Soy milk
  • Barley
  • Flax seeds
  • Cucumber
  • Cauliflower
  • Lettuce
  • Onions

Calories: In menopause stage basal metabolic rate is reduced hence calorie requirement is reduced.

Fats:  Choose fats low in cholesterol and saturated foods. Mono and polyunsaturated fats improve HDL cholesterol.

Calcium: Calcium is important nutrient for menopause women. Due to diminish levels of estrogen , the density of bones are weakened. This may cause osteoporosis. Calcium increase bone density. Calcium rich foods are good to take and calcium supplements are prescribed. Milk, Yogurt, cheese , ragi, green leafy vegetables are rich sources of calcium.

Vitamin D: Vitamin D increases bone density. It is also important for calcium absorption and bone formation. Being in sunshine daily for around 20 minutes is enough to produce required amount of vitamin D.

Vitamin C: Vitamin C is important for menopause. It acts as antioxidant. It is beneficial for immune system and function of adrenal glands.

Magnesium: Magnesium reduces the risk of anxiety ,depression and fatigue. It also reduces osteoporosis. Phosphorous and zinc also reduces the risk of osteoporosis.

Eat plenty of fruits and vegetables.

Use salt in limit: Too much sodium in the diet is linked to high blood pressure.

Getting enough iron intake through dietary rich iron foods.

Foods to avoid during hot flashes are spicy foods, alcohol and caffeine.

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