Join us as Dr. Preeti Lale, a Dietician from MomStory by Sahyadri Hospital in Pune, delves into crucial nutrition tips for women navigating menopause. Covering bone health, protein intake, and dietary recommendations, this discussion offers practical insights for maintaining a healthy lifestyle.
Introduction
Today, we’ll explore the significance of nutrition for women experiencing menopause. What to include in your diet? What to avoid? Understanding your dietary needs, we’ll discuss valuable recommendations.
Physically and Mentally when Menopause Starts
Menopause initiates notable physical and mental changes, highlighting the crucial role of nutrition. Focus on the five food groups, vital vitamins, and micro/macro nutrients. Address the decline in bone density by increasing calcium and vitamin D intake. Incorporate milk, green leafy vegetables, and diverse meals. Non-vegetarians can include eggs, lean meats, and nuts for essential nutrients during menopause.
Increase Protein
Elevate your protein intake by adding legumes, pulses, lentils, and dairy to your diet. Follow your doctor’s advice on protein consumption, and if a non-vegetarian, include eggs, fish, and lean meats for ample protein.
Fresh Homemade Food
Opt for fresh homemade meals incorporating a variety of vegetables, ensuring iron, zinc, and multi-vitamin intake. Consume fruits 2-3 times and vegetables 4-5 times daily, integrating them into salads, soups, or smoothies for a balanced diet.
Avoid Sugar and Drink Water
Trim down on outside food and steer clear of sugary products to effectively manage weight during menopause. Tackle potential weight gain with a high-fiber diet, integrating oats, porridge, and salads into meals. Shun unhygienic outside food, sugary, and bakery products. Maintain a daily water intake of 3 to 6 liters, opting for water-based alternatives like smoothies, soups, or juices to meet this goal.
