WORLD MENOPAUSE DAY 

OCTOBER 18, 2022

    World Menopause Day is held every year on 18th October to raise awareness of the menopause and the support option available for improving health and well-being. 

       The Theme for World Menopause Day 2022 is

" COGNITION AND MOOD"

    Menopause is the time that marks the end of the menstrual cycles. Menopause occurs when women hasn't menstruated for 12 consecutive months. It usually occurs between the age of 45 and 55, but also can develop before and after of this age.

    There are many factors to determine the beginning of menopause including general health and genetics. 

Peri Menopause - Menstrual cycle become irregular. 

Menopause - Lack of Menstruation for one year

Post Menopause - Years after Menopause has occurred

SYMPTOMS OF MENOPAUSE

• Less frequent menstruation
• Hot flashes
• Night sweats
• Insomnia
• Weight gain
• Vaginal dryness
• Depression
• Anxiety
• Memory problems
• Difficult in concentration
• Increased Urination
• Urinary Tract Infection
• Head aches
• Reduced Bone mass
• Reduced Muscle mass

DIET FOR MENOPAUSE

    Menopause has many uncomfortable symptoms and increases the risk of diseases, Diet can be helpful to reduce  symptoms.

FOODS TO EAT

Dairy Products 

     During menopause estrogen level decreases which leads to decrease in bone density causes fractures. To prevent this Including Low Fat Dairy Products like Milk, Curd, Cheese  in the diet contains Calcium, Phosphorous, Vitamin K and D - are essential for bone health. Dairy products also improves sleep in menopausal women. 

HEALTHY FATS

    Healthy fats such as omega-3 fatty acids, may benefit for women going through menopause. Consume Salmon, Mackerel and anchovies and seeds like Chia sees, Flax seeds and hemp seeds.

WHOLE GRAINS

    Whole grains helps to reduce the risk of disease development during menopause. Whole grain foods includes Brown rice, Whole wheat, Barley and other food products.

FRUITS AND VEGETABLES

    Fruits and Vegetables are packed with vitamins and minerals, fiber and antioxidants. Consuming fruits and vegetables daily helps to reduce hot flashes, reduce the risk of breast cancer. Improves sleep and Lower the risk of depression.

PROTEIN

    The reduced level of estrogen during menopause leads to decreased muscle mass and bone strength. To reduce this menopausal women need to consume more protein. Foods rich in protein are Eggs, Fish, Chicken, Pulses and dairy products.

PHYTOESTROGEN CONTAINING FOODS

    Phytoestrogens are compound in foods that act as a weak estrogens in the body. Including Berries, Grapes, Chickpeas, Peanuts, Barley, Plums, and flax seeds in daily diet may benefit health for women going through menopause.

FOODS TO AVOID

    Avoiding certain foods may helps to reduce symptoms of menopause such as hot flashes, poor sleep and weight gain.

ADDED SUGARS AND PROCESSED FOODS

    Processed foods and added sugars raises blood sugar level rapidly. Limiting the intake of processed foods may help reduce hot flashes during menopause.

ALCOHOL AND CAFFEINE

    Caffeine and alcohol trigger hot flashes and both disrupt sleep in menopausal women. So avoiding these foods may help to reduce hot flashes and improves sleep

SPICY FOODS

    Avoiding spicy foods reduce hot flashes and reduce anxiety level

HIGH - SALT FOODS

    High salt consumption leads to lower bone density in postmenopausal women. Reducing sodium intake helps to lower the risk of osteoporosis