Men lead their life without any prevalent biological changes till their end. But it is well pronounced in women. Ovulation starts in women right from their adolescence and lasts till their menopause period. The four stages in menopause include pre-menopause, peri-menopause, menopause and post menopause which conclude women’s reproductive cycle to a permanent end in her life. Pre-menopause starts at the age of forty five due to fluctuation in estrogens (Hormone) level that induces the symptoms such as irregular periods, head ache, irritability and weight gain. Pre-menopause leads directly into peri-menopause stage, when women are not aware that they are heading towards the end of reproductive abilities, the process lasting for four years. They suffer from obvious symptoms of hot flashes, palpitation, breathing problem, unpredictable cycles, vaginal dryness, mood swings and depression due to hormonal fluctuation. The third stage of menopause occurs at the age of 50 years. Women experience the last post menopausal stage at the age of 53 to 55 years without menstruation for twelve consecutive months and ends with it. These stages are very difficult in women’s life.
Dietary modification may help to reduce the symptoms and prevent some diseases and disorders. Not all women experience the same. The reduced absorption of calcium due to the deficiency of estrogens (Hormones) is the main problem. Calcium makes bones strong. Its deficiency results in softening of bone which is prone to fracture and osteoporosis. Whole grain, ragi, skimmed milk, soya beans, green leafy vegetables, cottage cheese, etc are in rich in calcium. For efficient calcium absorption the body needs vitamin-D which is present mainly in oily fish and egg. Vegetarians can take sun bath as ultra violet rays induce the production of vitamin-D in the body.
Many women gain weight during menopause period which can lead to highest blood cholesterol level which again increase risk of heart diseases, hypertension and diabetes rarely. Fresh vegetables, green leafy vegetables, fruits like grapes, apple, straw berries etc, low fat milk, cottage cheese, whole grains, soya products, oats bran, almonds, fish oil and mackerel fish are some of the food which in combination with regular exercise will magically melt off kilos.
High blood pressure is reduced by taking high potassium, calcium and magnesium food sources such as tender coconut, orange, banana, low fat milk, green leafy vegetables, whole grains cereals, nuts, pulses, etc.
Diabetes can be very well controlled by taking fibrous rich food like fresh fruits, vegetable salad, green leafy vegetables, whole grain, skimmed milk, etc.
Consolidated diet
Fresh green vegetables, green leafy vegetables, fresh fruits, whole grains, pulses, skimmed milk, small fishes, fish oil, garlic, onion, soya products, cottage cheese, ragi, egg without yolk, bone of meat and chicken, etc are the suitable food sources to control the symptoms of menopause and other ailments. Oily substances, sweet, junk food, cashew nuts, whole milk, milk products, etc are the food stuffs to be avoided to prevent the diseases and above said disorders.
The diet alone cannot induce prominent changes, unless aided by a strongly set mind. The body is the servant of mind. There is no physician better than a cheerful thought for dissipating the ills of the body. Exercise, meditation, walking, etc may keep the mind calm and treat against depression and mood swing. The biological changes in women are unavoidable. One must take it in stride as yet another way of her life. Happy and positive thoughts build up the body vigour and grace than worrying about it.
