Menopause, or the end of the menstrual cycle, is an important time in every woman’s life. It generally appears between 45-50 years of age. At this time the estrogen level in a woman’s body declines. Menopause comes accompanied with various problems such as hot flashes, night sweat, mood swing, memory loss, insomnia, vaginal dryness, lack of concentration and obesity.
The risk of heart disease rises and other problems such as joint pain, brittle bones, and rheumatism are switched on immediately after menopause. To handle this situation a special and balanced diet is must for these women. Otherwise the situation can go out of control.
To get rid of these problems eat those foods that are rich in vitamin D, vitamin E, calcium and different types of minerals such as potassium, sodium, magnesium etc. Drink plenty of water and enough fresh fruits and vegetables.
Among fruits, dietitians prefer apple for its various properties. An apple contains pectin, complex carbohydrates, catechins, flavnoids, phenols and fiber. It protects us from artery clogging, high blood sugar, coronary heart disease, asthma, cardiovascular diseases and excessive toxin storage in our body. Other fruits that more or less supply all these things are apricots, peaches, nectarines, bananas, berries, grapes, citrus fruits, mango, papaya and pineapple.
Oily fishes are rich in omega-3 fatty acids which benefit our body in many ways. Flax-seed, chick peas and legumes contains phytoestrogen which protects us from cardiovascular diseases. Seaweed such as nori, wakame, kombu, arame contain natural hormones and plant chemicals. All these foods should be added in the daily diet of a woman who has reached menopause or is about to reach it.
Whole grain diet supplies fiber, minerals and vitamins. Calcium rich food such as milk, milk products, sardines, almonds, nuts, broccoli, and spinach are necessary to fight osteoporosis and other bone related problems. Manganese rich food such as tofu, nuts, and legumes should be added in daily diet to maintain bone density. Vitamin D is necessary for absorption of calcium and healthy skin. Fortified milk, margarine, fish, eggs, oils are good source of vitamin D. But the most effective source of this vitamin is direct sunlight. So do not forget to expose your body to sunshine for at least 15 minutes everyday. For vitamin E eat egg yolk, wheat germ and nuts because they can cure hot flashes.