Dietary Guidelines For Menopause

Diet plays a key role in balancing hormones during premenopausal and in menopause. So it is important to eat a variety of foods to get all the nutrients you need. Some of them are:

• Get enough calcium

  Eat and drink two to four servings of dairy products and calcium-rich foods a day. Calcium is found in dairy products, fish with bones (such as sardines and canned salmon), broccoli, and legumes.

• Pump up your iron

  Eat at least three servings of iron-rich foods a day. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day.

• Get enough fiber

  You have to include foods high in fiber, such as whole-grain bread, cereals, pasta, rice, fresh fruits, and vegetables. Most adult women should get about 21 grams of fiber a day.

• Eat fruits and vegetables

  Have at least 1 1/2 cups of fruit and 2 cups of vegetables each day.

• Drink plenty of water

  Drink eight glasses of water every day. That fulfills the daily requirement for most healthy adults.

• Maintain a healthy weight.

  It is important to maintain a healthy weight by cutting down the portion sizes and eat fewer foods that are high in fat.

• Use sugar and salt in moderation

  Too much sodium in the diet is linked to high blood pressure. Also, go easy on smoked, salt-cured, and charbroiled foods -- these foods have high levels of nitrates, which have been linked to cancer.

• Limit alcohol

  Limit the consumption of alcohol to one or fewer drinks a day.

Menopause is one of the important physical and mental milestones in a woman’s life. Ayurveda prescribes some of the Panchakarma treatments, diet, and lifestyle changes to treat the symptoms of menopause.