Menopause isn't comfortable. The body undergoes numerous changes from hot flashes, weight gain and dry skin to immense changes in moods. Following an optimal diet during menopause can help to prevent or reduce osteoporosis and cardiovascular diseases. Here’s what you should include as staples in your diet for a healthier transition:-


8 glasses of water a day can help you cope with vaginal dryness and dry skin. It also helps to decrease bloating that occurs with the hormonal changes.


Calcium sees a decline in the body due to the loss of estrogen. Along with calcium supplements, consume high amounts of leafy greens, broccoli, almonds and green beans.

Whole grains

Indulge in brown rice, quinoa, barley and oatmeal that are loading with B vitamins and can help to manage stress, boost energy and keep the digestive system healthy. The folic acid and fiber in these grains also reduce the risk of cardiovascular problems.


Flaxseed is an excellent source of omega-3 fatty acids that keep your heart healthy and has estrogen-like compounds.


Experts believe that soy has properties that can reduce the symptoms and discomfort caused during menopause since it has plant estrogens. Soy foods like tofu, soy nuts, and soy milk might be great alternatives to dairy products that tend to cause bloating.

What To Avoid

Fatty meat

Your body’s metabolism starts to decline as you grow older, so it’s time to watch your calories. Avoid fatty meat like pork and beef, choose a chicken breast instead.

Refined Carbs

White bread, pasta, rice, potatoes and the variety become the devil during menopause since they can contribute to the cycles of moodiness and fatigue. Avoid loading your diet with these and opt for whole grains instead.


Fatigue is a common symptom during menopause and many women tend to indulge in a dose of caffeine to fight it. However, that can only do more harm than good and cause you to be more tired and moody since it interferes with sleep. Coffee tends to be unhealthier when we add sugar or cream to it. Opt for a healthier alternative like green tea instead.

Menopause is a natural progression of the body where it’s trying to cope with a number of phases. The body enters a new league and the transition isn't easy. Care for yourself and provide your body with all the nourishment and attention it needs for a smoother and hassle-free transition into menopause.

Get Started with Fitness:

Mumbai | Delhi | Pune | Bangalore Gurgaon | Noida | Hyderabad | Ahmedabad