Menopause is a natural process that marks the end of the menstrual cycle as there is a decline in female reproductive hormones, estrogen, and progesterone. menopause Mostly women in their late 40s to early 50s.
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Menopause can be accompanied by symptoms such as: hot flashes, night sweats, and vaginal dryness. Symptoms cannot be completely prevented, but can be alleviated by changing diet and lifestyle.
“Menopause comes with many symptoms, but they are controllable. diet and lifestyle changes‘ wrote nutritionist Manpreet in an Instagram post. She suggested some dietary and lifestyle changes to smooth the transition.
*Start the day with a fig and walnut dip
Healthy Fats and Fiber Help Prevent Flatulence, Cravings and Hot Flashes
* 1 Rajgira Rado mid-meal
Helps maintain and prevent bone density osteoporosis
* Have sprouted lentils or dal for breakfast
Regulates the intestinal environment and balances hormones
*Lunch will be fermented ragi dosa
Rich in calcium and healthy fiber Improve energy levels and gut health
*Have a red clover tea after lunch
Improves hormonal imbalance caused by menopause.
*Dinner is mango cinnamon smoothie
prevent craving for sugar This is because it contains antioxidants.
*Have a broccoli mushroom soup for an evening hunger
Broccoli is rich in vitamin K, which helps reduce bone mineralization
* Licorice tea after meals
Relieves stress and prevents menopausal symptoms
* Sprinkle pumpkin sunflower seeds in salad
Relieves menopausal stress and symptoms
*Dark chocolate (at least 75% cocoa) or cocoa in smoothies
Relieves menopausal stress and improves vaginal dryness.
The expert also shared two healthy recipes for fermented foods. ragi Dosa recipe and mango cinnamon smoothie. read.
fermented ragi dosa
material
*2 tbsp ragi
* 1 tablespoon of uraddal (soak for at least 2 hours)
* Chopped onion, ginger, paprika, coriander leaves, green chillies
*Salt as desired
Preparation
*Grind uraddal and add a little water
* Add cake flour to this dough.Add water to adjust consistency
*Add water ferment At least 7-8 hours (overnight)
*Add salt to the dough in the morning
・Heat the tower and put the dough on it
* Add chopped vegetables and bake on both sides.
*Served with green chutney (coriander and mint)
mango cinnamon smoothie
material
*1 Mango
*2 raw almonds (soaked overnight)
*Oats: 2 tablespoons
*Oat bran: 1 tablespoon
*Almond milk/oat milk/organic milk*: 150 ml
* Chia seeds: – 1 teaspoon
* pinch of cinnamon
※A pinch turmeric
* A pinch of nutmeg
Preparation
* Blend all ingredients.
*Enjoy alcohol
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