Being a woman is not for the weak. Bleeding for 40 years straight, every month for at least four days with aches and pains. And when it finally does come to an end, there are a barrage of changes awaiting. Most women begin menstruating around the age of 12 or 13 and continue until their late 40s or early 50s, when the body gradually transitions into menopause. During this time, levels of oestrogen and progesterone begin to decline, triggering a range of symptoms that can affect daily life.
You can experience irregular periods, hot flashes, night sweats, sleep disturbances, mood changes, fatigue, weight gain and reduced bone density during this phase. While menopause is a natural biological transition, how the body navigates it can depend on lifestyle choices and diet plays a crucial role. Whether you are hitting all your macros and micro nutrients, reducing caffeine and balancing healthy carbs, we spoke to a gynaecologist to understand how nutritional needs change with the onset of menopause and what women should eat or avoid at this time.
Before we get to the diet part of it, let’s understand what exactly is menopause. It is defined as the natural and permanent end of menstruation and fertility. Women are considered to be in menopause if they get no period for 12 consecutive months. As a result of the decrease in oestrogen and progesterone, women can experience symptoms like hot flashes, night sweats, mood changes, and sleep disturbances due to hormonal fluctuations, weight gain, fatigue, vaginal dryness, and reduced bone density.
During menopause, hormonal changes tend to impact metabolism, bone health, and energy levels. There is a need for calcium, vitamin D, protein, and iron in the diet, explains Dr. Kaishreen Khan, Consultant- Obstetrician and Gynaecologist, Motherhood Hospitals, Kharadi, Pune. “Women should prioritise nutrients like calcium and vitamin D to support bone health, as there is a risk of osteoporosis. Protein, iron, magnesium, and omega-3 fatty acids are also important to maintain muscle strength, energy levels, and heart health,” says Dr Khan.
Dr Khan explains that during this time, foods rich in calcium, vitamin D, phytoestrogens (like soy), whole grains, nuts, seeds, and fresh fruits and vegetables can help support hormonal balance, help to maintain an optimum weight, and reduce fatigue and weakness. Here is a list of doctor recommended foods one should include during menopause:
Soy products such as tofu or soy milk: Have phytoestrogens that may help reduce hot flashes and support hormonal balance.
Low-fat dairy products like milk, yoghurt, cheese: Contains calcium and vitamin D to maintain bone strength.
Leafy greens like spinach, kale: High in calcium, magnesium, and antioxidants that support bone and heart health.
Fatty fish like salmon, sardines and mackerel: Rich in omega-3 fatty acids that help reduce inflammation and support heart health.
Nuts like almonds and walnuts: Provide healthy fats, protein, and magnesium that help manage cholesterol and energy levels.
Seeds like flaxseeds and chia seeds: Contain lignans and fiber that may support hormonal balance and digestion.
Whole grains like oats, brown rice, quinoa: Help maintain steady energy levels and support heart health.
Fresh fruits like berries, apples and oranges): Rich in antioxidants and vitamins that support immunity and skin health.
Legumes like lentils, chickpeas, beans: Good source of plant protein and iron that support muscle health and energy.
Avocado: Is loaded with healthy fats, fiber, and potassium to support heart health, manage cholesterol levels, and stay energetic during this phase.
While these foods can help manage your health, there are also things one should ideally avoid indulging in such as processed foods, excess sugar, and refined carbohydrates, that can cause weight gain. “Cut down on caffeine, salty foods, and alcohol, as they may worsen hot flashes, disturb sleep, and affect bone health. It is better to bid adieu to pizza, pasta, namkeens, samosa, vada, bhajiya, sweets, chips, French fries, bakery items such as cakes, biscuits, pastry, muffins, frozen foods, candies, colas, sodas. Take the help of an expert and adhere to healthy eating.”
Dr. Khan also explains that while most nutritional needs can be achieved through a nutritionally balanced diet, one might need supplements like calcium, vitamin D, or iron if a deficiency is identified or dietary intake is inadequate. “Take supplements as per the expert’s recommendations only,” she says.
Adjusting your dietary needs according to what your body needs at different phases of your life is important so you can sail through the change easily and with as minimal disturbance as possible. Before starting or changing your diet extremely, it is always best to consult your healthcare provider so you can make changes according to what your body needs.
