“Let food be thy medicine, thy medicine shall be thy food.”Hippocrates

Food is necessary for every human being’s nourishment. A healthy diet is a key to curing many diseases. Due to busy schedules and busy family duties, Indian women are likely to neglect their food habits and this neglect is resulting in a loss of their health.

It is essential to exercise and eat well during menopause. Maintaining a healthy diet and exercise schedule will help you deal with your symptoms more effectively.

Here we will look at some of the key elements of your diet that will reduce symptoms of menopause.

1. Increase fiber intake by eating whole grains, fruits, and vegetables

Fiber-rich food

Eating foods high in fiber can help relieve menopause symptoms and slow down the breakdown of sugars and release stamina in the body. A woman’s estrogen levels decrease with menopause, which can lead to unpleasant symptoms.

Major sources of high fiber fruits

Major sources of high fiber vegetables 

Major sources of high fiber whole grains 

Symptoms cured

Benefits of having high fiber food 

2. Include more omega-3 fatty acids in your diet

Omega-3 rich food

Omega-3 fatty acids are a good source of healthy fats and have been shown to positively affect hormone levels and help relieve symptoms of menopause. Avoid saturated fats and trans fats, which can be found in some processed foods and animal products.


Symptoms cured


3. Increase your water intake

Drinking Water

Water is essential for keeping your body hydrated, especially during menopause or other times when you’re sweating more than usual. Try drinking at least 11.5 cups (2.7 liters) of water in a day. 

Water-rich food sources

Symptoms cured


4. Consume calcium and vitamin D

Vitamin D & Calcium-rich food

Vitamin D has been shown to be effective in fighting depression associated with menopause, as well as possibly protecting against bone loss caused by estrogen deficiency. 

Sources of vitamin D

Symptoms cured 


5. Consume high protein food

Protein-rich food

Menopause is the best time to start eating a high-protein diet because it can help you fight off the negative effects of menopause while also helping you maintain your strength and energy throughout the day. You may have heard that high protein diets are bad for women in menopause: that’s not true! You just have to make sure you’re eating the right kind of protein and keeping an eye on portion sizes.

Sources of protein

Symptoms cured


Menopause is an important life transition, and it is crucial to understand the unique needs of your body at this time. If you are going through menopause, make these five diet changes to help your body stay healthy and comfortable while you adjust your hormones and experience more energy, balanced hormones, and improved overall wellbeing. Try them out to boost menopause success.

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