Health Desk. Some important changes take place in the body of women at the age of 45-55. While going through menopause, she goes through many types of physical and mental problems. The reason behind this is hormonal changes. Things like overheating, weight gain, feeling depressed, etc. start happening to them. However, its symptoms can be reduced by following a balanced diet and certain things. Let us know which 14 things should be taken care of during menopause.

1. Take a diet rich in calcium: The risk of bone loss increases in menopausal women. To keep bones strong, include dairy products, plant-based fortified milk, green leafy vegetables, and calcium-fortified foods in your diet.

2. Foods Rich in Vitamin D: Vitamin D is essential for calcium absorption and bone health. Get plenty of sunlight and include foods like fatty fish (salmon, mackerel), egg yolks, and fortified cereals.

3. Phytoestrogenic Foods: Phytoestrogens are plant compounds that may help balance hormones during menopause. Include soy products (tofu, edamame), flaxseed, and whole grains like oats and barley in your diet.

4.Omega-3 fatty acids: Found in fatty fish, flaxseeds, and walnuts, these healthy fats help reduce inflammation and deal with menopause symptoms.

5. Fiber Foods: Fiber foods can help control weight, reduce cholesterol levels, and aid digestive health. Include whole grains, legumes, fruits, and vegetables in your diet.

6. Protein: Include lean protein sources like poultry, fish, beans, and tofu. This will maintain muscle strength and metabolism.

7. Stay hydrated: Drink plenty of water to stay hydrated and maintain skin health. Herbal teas like chamomile or sage will keep you cool from within.

8. Reduce your intake of processed foods: Reduce your intake of processed foods, sugary snacks, and excessive caffeine. These can increase mood swings and contribute to weight gain.

9. Limit salt: Excessive salt intake can cause water retention, which can lead to swelling and high blood pressure. Use herbs and spices instead of salt in your food.

10. Eat food under control: To prevent weight gain, keep food portions in mind. During menopause, there is a change in metabolism due to which weight can increase.

Apart from this, also consume foods containing iron and B vitamins. If you drink alcohol, reduce its quantity or give it up forever. Excessive alcohol consumption can cause bone loss and disrupted sleep. Along with this, you can meet your gynecologist and the necessary guidance.

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