Essential Foods for Menopausal Women: Expert Advice

Menopause marks a significant physiological change in a woman’s life, signaling the end of menstrual cycles typically around the age of 40s or 50s. This natural process comes with various symptoms such as hot flashes, night sweats, mood swings, and potential health concerns like bone density loss and weight gain. Fitness expert and nutritionist Rujuta Diwekar, renowned for her work with celebrities like Kareena Kapoor and Alia Bhat, emphasizes three essential foods for women navigating through menopause:

Walnuts: Rujuta suggests consuming one walnut daily, ideally in the morning or with breakfast. Walnuts are rich in beneficial fats that promote skin health and joint lubrication, crucial during menopausal years.

Jaggery and Ghee: Incorporating a spoonful of jaggery with a bit of ghee during lunch can help boost iron levels, particularly beneficial for those experiencing prolonged menstrual bleeding. This combination also supports healthy bowel movements.

Ragi (Finger Millet): Including ragi in the diet at least once a week is recommended. Ragi can be enjoyed in various forms such as roti, halwa, or laddoo, and it aids in digestion and promotes hair health. Increasing its frequency to two or three times a week can provide additional benefits during menopause.

These dietary recommendations from Rujuta Diwekar aim to support women during menopause by addressing nutritional needs and promoting overall health and well-being during this transitional phase.