DIET CHART FOR MENOPAUSE
INTRODUCTION
Menopause symptoms vary in every woman. Some changes related to menopause can lead to various long term problems in women such as bone density loss, weight gain, dry skin, sleep disturbances and other hormonal changes. A healthy menopause can be maintained with low-carbs diet and reducing the symptoms by including lots of vegetables, fruits, omega 3 fatty acids, and proteins. Avoiding certain foods like carbonated drinks, caffeine, alcohol, processed foods, salty, fried and junk foods may improve the symptoms of menopause.
Menopause is a natural transition in a woman’s life as her menstrual cycles come to an end.”
DAILY DIET SCHEDULE
EARLY-MORNING
Aloe vera juice mixed in lukewarm water. One must drink this mixture early in the morning after passing stool and brushing teeth
(Aloe vera is very beneficial in maintaining female hormones especially on estrogen)
BREAKFAST
Broken wheat porridge (Veg Dalia) / Veg Semolina (Veg Upma) / Veg Vermicelli (Sewian) / Veg Poha (Rice flakes) / Besan Chilla (Gram flour) / Stuffed Chapati / Chapati with veg or dal / Brown Bread Sandwich / Missi chapatti 2 Eggs white portion
(A light and healthy breakfast prevents indigestion and also provides adequate nutrition to body)
MID-MORNING
Fruit / Coconut water/ Sprouts / Salad
(They help in relieving hot flushes)
LUNCH
Plain chapati / Ragi chapati / Vegetable + Dal + Curd + Salad
(Lunch is an important part of routine and helps in avoiding untimely cravings)
EVENING
Milk / Fruit shakes / Rice flakes snack / Sprouts / Soup (Home-made) / Herbal tea / Roasted Chana
(They are best to prevent long hours with empty stomach)
DINNER
Plain chapati / Ragi chapati / Vegetable + Dal
(Light dinner is helpful in keeping digestive fire intact and do not cause bloating or flatulence)
DIET INSTRUCTIONS
CEREALS
TO BE CONSUMED
Whole grains cereals, Wheat flour, Oatmeal, Whole brown bread, Porridge, Brown rice, Finger millet, Rice flakes, Barley, kodo millets, buckwheat millets, gram flour
Flour Ratio – Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%)
Chapatti Ratio – 1 kg Wheat flour + 250 gm Ragi flour
(They all are easy to digest, do not cause constipation and avoid formation of endotoxins. Endotoxins can cause severe flare up of menopausal symptoms)
TO BE AVOIDED
Refined flour and its products, Sweet biscuit, Cream filled biscuit, Cream crackers, Cheese biscuits, Noodles, Pasta, Macaroni
(They might be good in taste but they are responsible for endotoxin accumulation and improper digestion)
PULSES
TO BE CONSUMED
All Pulses, Legumes, Nutri nuggets, Soybean and its products
(Pulses are a good source of protein and protein is very important for bones and muscles. After attaining menopause general weakness is commonly seen but having right amount of protein in diet can help in avoiding it)
TO BE AVOIDED
Dried and frozen pulses
(They first of all contains preservatives and secondly are not capable of providing adequate nutrition)
FRUITS
TO BE CONSUMED (STEAMED / BOILED)
All fruits include Banana, Prunes, Lemon, Papaya, Pineapple, Avocado, Cherries, Strawberries, Figs, Apples, Mango, Amla, Pomegranate, Oranges, Grapefruits, Lime, Kiwi, Apricot.
(Fruits provide you with a lot of essential nutrients, keeps your body hydrated, skin clear and reduces accumulations of toxins in blood)
(*Papaya as a fruit is very effective in maintaining uterus health)
TO BE AVOIDED
All canned and packaged fruits, limit intake of citrus fruits
(Canned items have a lot of sugar content which increase toxins in blood and aggravate symptoms like hot flushes, weakness and muscle spasm)
VEGETABLES
TO BE CONSUMED
Brussels Sprouts, Beans, Cauliflower, Broccoli, Turnips, Carrot, Cabbage, Pumpkin, Sweet potatoes, Garlic, Onion, Squash, Peas, Artichokes, Lettuce, Asparagus, Parsley, Red pepper, Green pepper, Green leafy vegetable, Collard greens, Kale, Okra, Dandelion greens, Drumsticks, Mustard greens, Spinach, Beet greens, Tomato products, Potatoes
(Vegetables are a good source of vitamins and minerals plus are easy to digest and do not cause any digestion related problems. Moreover they are very important for maintaining body strength)
TO BE AVOIDED
Overcooked vegetables, Red and Green chili, Coconut, Frozen vegetables.
(They might cause symptom aggravation)
FLESH FOODS
TO BE CONSUMED
Egg white portion, Lean meat, Skinless chicken, Fish likeSardines, Salmon, Tuna, Mackerel, Herring fish, Anchovies, and Shrimp
(They are really nice in maintaining body’s strength and provide with adequate amounts of protein)
TO BE AVOIDED
Fried or Processed meats, Prawns, Lobster, Crab, Dark meat poultry, Turkey, Lean beef, Pork, Lamb, Ham, Turkey, Egg yolk, Sausages, Mutton, Salami, Bacon, Duck, Goose, Meat pies, Visible fat on meat, Red meat, Organ part, Liver, Kidney and Chest
(They all must be avoided as much as you can because they are potent to suppress agni causing digestive issues, resulting in dosha aggravation)
DAIRY PRODUCTS
TO BE CONSUMED (OCCASIONALLY)
Low-fat milk, Cheese, Buttermilk, Yogurt, Tofu, Soya milk
(They provide body with adequate source of calcium and also pacifies pitta)
TO BE AVOIDED
Whole milk and cream, Curd, Buttermilk, Butter, Full-fat yoghurt, Cream cheese, Condensed milk, Raw milk, Unpasteurized cheese, Blue-veined cheese, Soft mold-ripened cheese.
(Excess fat ingestion may result in weight gain and symptom flare up)
FATS
TO BE CONSUMED
Cow ghee, Mustard oil, Olive oil, Soybean oil, Canola oil, Rice bran oil, Almond oil, Coconut oil.
(They do not have any negative effect on digestive fire but have a balancing effect on doshas. Cow ghee is best for pitta pacification and do not aggravate other doshas)
TO BE AVOIDED
Unsaturated fats, Cream, Palm oil, Butter, oil, Mustard oil
(They have a negative effect on the digestive agni)
SPICES
TO BE CONSUMED
Fennel, Cumin, Basil, Mint, Cinnamon, Black pepper, Nutmeg, Carmon, Thyme, Coriander, Turmeric, Less salt, Green chilli, Rye
(They help in keeping agni balanced)
TO BE AVOIDED
Red chilli and green chillies
(They are responsible for dosha imbalance (predominantly pitta))
NUTS AND DRYFRUITS
TO BE CONSUMED
Raisins, Almonds, Brazil nuts, Cashew nuts, Walnuts, Hazelnuts, Macadamia nuts, Sunflower seeds,Pumpkin seed, Hemp seeds, Flax seeds, Chia seed, Sesame seed.
(Nuts and seeds also have some essential nutrients which are very important for maintaining body’s strength)
TO BE AVOIDED
Pistachio, Peanuts
(They might cause digestion related problems)
OTHER FOODS
TO BE CONSUMED
Jaggery (Homemade only)
(Homemade products are best as they do not have preservatives and are healthy)
TO BE AVOIDED
All bakery products or processed, Sauces, Fruit jellies, Jams, Mayonnaise, Ice-cream, Cream soups, Butterscotch, Coconut bar, Chutneys, Pickles, Junk food, Refined sugar, Deep fried foods, Too salty and Spicy foods.
(They all are a good source of fat and piquant taste which can aggravate doshas)
DRINKS
TO BE CONSUMED
Milk, Clear vegetable soup, Lime water, Soya milk, Almond milk, Buttermilk, Aloe-Vera juice, Barley water, Coconut water, Wheatgrass juice, Dandelion tea
(All kinds of homemade juices and soups are very healthy and source of good amounts of nutrients and minerals. In addition they have a balancing effect on aggravated)
TO BE AVOIDED
Whole milk drinks, Cream based liqueurs, Buttermilk, Shakes, Smoothie, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks
(They all are packed, contains preservatives, irritates gastric mucosa thus resulting in agni suppression)
DIET TIPS
- Water intake should be Adequate.
- Walk / Physical activity for 45 min is recommended.
- Small and frequent meals should be taken
- Whole fruit should be preferred to fruit juices.
- Skipping meals should be avoided, especially breakfast.
- Skipping of some particular articles should be avoided at least 10 days prior to onset of cycle
- Dieting must be avoided at least a week before starting of cycle
- Late night sleeping should be avoided. Try to sleep on time
- A healthy early morning routine must be followed
- Bathing with cold water is to be avoided especially during the cycle
- Head wash must be avoided during the cycle
- Excessive intake of sweets to relieve pain in menses is to be avoided and daily habit of golden milk intake is to be followed.
(These tips help in keeping your body healthy, mind at peace, hormones totally balanced)
HOME REMEDIES
GINSENG TEA
Boil 1 tsp of ginseng in 2 cups of water till it’s reduced to 1 cup.
GINGER BASIL TEA
Boil five basil leaves, 1 tsp grated ginger in 2 cups of water till it’s reduced to 1 cup.
HERBAL TEA
Boil ½ tsp each of fennel, coriander, cumin in 3 cups of water till it’s reduced to 1 cup.
(They all help in keeping digestion intact thus indirectly help in managing pitta dosha and menopausal symptoms)
NOTE
Control your diet, eat healthy- regularly and stay away from synthetic additives in foods. The above given diet chart is prepared after considering the exact proportion of various nutrients like carbohydrates, minerals, fats, vitamins, and proteins properly.
