NUTRITION FOR MENOPAUSE- EATING RIGHT TO FEEL YOUR BEST BY MADIHA

I am Madiha a nutritionist at The Kenko Life.

Menopause is a natural phase in a woman’s life, usually occurring between the ages of 45 and 55. While it’s a normal transition, the hormonal changes, especially the drop in estrogen can bring symptoms like hot flashes, weight gain, mood changes, and bone loss. Eating well can make a big difference in how you feel.

1. Focus on Bone Health

Lower estrogen levels can lead to weaker bones, so calcium and vitamin D are extra important.

Calcium-rich foods:  Milk,yogurt, cheese, soybeans, tofu, almonds, leafy greens.

Vitamin D sources: Sunlight, Food fortified with Vitamin D, fatty fish like salmon

2. Eat Enough Protein

Muscle mass tends to decrease with age, which can slow metabolism. Include protein in each meal to keep muscles strong.

Protein rich foods : Eggs, chicken, fish, lentils, beans, greek yogurt, paneer, tofu, soya chunks 

3. Add Healthy Fats

Healthy fats are your friend during menopause. They help balance hormones, support brain health, and keep your skin soft. Omega-3 fatty acids, in particular, may also help reduce inflammation and improve mood.

Sources: Fatty fish like salmon and mackerel, flaxseeds, chia seeds, walnuts, avocados, and olive oil.

4. Load Up on Fruits & Veggies

They’re packed with antioxidants, fiber, and vitamins to support overall health and digestion. Aim for a variety of colors on your plate.

5. Watch Your Sugar & Refined Carbs intake

Hormonal changes during menopause can make your body more sensitive to sugar. The foods high in added sugar or refined carbs can cause quick spikes and drops in blood sugar, leading to fatigue, mood swings, and cravings.

Limit: White bread, pastries, biscuits, sugary drinks, and processed snacks.

Choose instead: Whole grains like oats, brown rice, quinoa, and whole wheat bread, which release energy slowly and keep you feeling fuller for longer.

6. Stay Hydrated

Hot flashes and night sweats can make you lose fluids quickly. Drink enough water throughout the day, and add herbal teas, lime water for variety.

Menopause isn’t the end of feeling great, it's a reminder to nourish your body in the right way. A balanced diet, regular exercise, and mindful eating can help you stay strong, energetic, and confident through this new chapter.

At Kenko Life, you can choose a variety of healthy meal options for your daily dose of nutrition. Call at – +91 901906245