Written by Prerna Mittra | Updated : October 19, 2024 2:01 PM IST
There are many changes happening inside the body during menopause, which marks the cessation of the menstrual cycles in a woman. Similar to puberty, menopause is also accompanied by hormonal imbalances, which require proper care in the form of rest, relaxation, healthy eating, and physical fitness. Scroll down to learn about the five essential nutrients for menopause, along with their benefits.
This nutrient can maintain bone density, reduce osteoporosis risk, support muscle and nerve function, and regulate blood pressure. Dairy products, leafy greens, fortified plant-based milk, and some supplements are rich sources of calcium.
Vitamin D can enhance calcium absorption for bone health. It is also known to regulate the immune system and mood, and help women by reducing hot flashes and night sweats. Its food sources include fatty fish, fortified dairy, sunlight exposure, and supplements.
Its benefits include reduction of inflammation and hot flashes, heart health and brain function support, reduced mood swings and depression. Fatty fish, flaxseeds, walnuts, supplements, etc., are rich sources of this nutrient.
Probiotics can maintain gut health and immune system, and reduce symptoms of IBS and bloating. They are also effective in alleviating hot flashes and mood swings in menopausal women. Food sources include fermented foods (yogurt, kefir, kimchi), supplements, etc.
According to health experts, vitamin B6 can regulate hormones and mood, and support brain function and memory. It is also effective in reducing symptoms of anxiety and depression. Lean meats, fish, whole grains, legumes, certain supplements, etc., are rich sources of this nutrient.
The aforementioned information is generic in nature and not a substitute for professional medical advice. Do consult with your doctor before starting supplements. Maintain a balanced diet with whole foods, and stay hydrated. Remember to exercise regularly during this period.
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