There could be several reasons why a woman feels constantly tired during her menopause. Here are some tips to eat healthy and avoid trouble. By Rohit Shelatkar

Menopause is when a woman stops menstruating or having her period. Periods usually start to become irregular or less frequent over a few months or years before they stop altogether. It usually happens between the age of 45 and 55 but it can also develop before or after this age range.

Some symptoms of menopause are hot flashes, night sweats, poor concentration, vaginal dryness, anxiety, mood swings, etc. It is a time for women, which can be extremely tiring, and cause major changes in her moods and overall health. The hormonal changes that cause symptoms like hot flashes and night sweats can also affect your mood and energy levels, leading to menopausal fatigue.

Maintaining a healthy diet and getting regular exercise can help women feel better and boost their health in the long term.  There are short-term and long-term medical problems associated with the menopause. Because let’s admit, most of us have got a poor diet or hardly pay attention to the minor but important details. And this is a big one. And it might not necessarily be the fact that you’re eating all the wrong things but we’re busy people in this day and age. We can be eating on the run. You might have to just grab a quick sandwich during the lunch time or evening. Many of us try to go on diets during the menopause period because we’re putting weight on and if you don’t eat enough in the menopause, that is going to make you tired and give you fatigue. So here are some pointers to note:

Short-term

The first and foremost is to avoid smoking, drinking, consuming spicy foods, chocolates, and fizzy drinks as it may help with the menopausal symptoms. Consumption of soya can help with menopausal symptoms as soya contain Isoflavones, which mimic the action of oestrogen.

An important tip: Make sure you’re eating enough but look at what you’re eating. If you get those blood sugar spikes after eating things like high-sugar or high-salt foods or you’re drinking a lot of caffeine, then that can cause fatigue as well. And remember, water!

Long-term

In the long-term, recurring symptoms of menopause can cause Osteoporosis and cardiovascular issues. Establishing good sleeping habits and getting plenty of rest are a must.

Experts highly suggest doing Kegel exercises to strengthen the pelvic floor. Another exercises include that of breathing and meditation, as they help to relax the body and mind.

Diet for bone health is equally important to help maintain bone strength and density. To prevent Osteoporosis, one should eat meals rich in Calcium, vitamin D and Magnesium. Here are some must to consume ingredients.

Calcium

• lDairy products, such as milk, yogurt or cheese (go for the lower fat options)
• lGreen leafy vegetables such as watercress and kale
• lSesame seeds
• Dried figs
• Fish (that is eaten with bones such as sardines)
• Vitamin D
• Oily fish
• Eggs
• Magnesium
• Green leafy vegetables such as spinach and kale
• Fruits such as figs, avocado, banana and raspberries are great sources of magnesium
• Nuts and seeds
• Legumes like black beans, chickpeas and kidney beans
• Vegetables like peas, broccoli, cabbage, green beans, artichokes, asparagus, Brussels, sprouts
• Seafood like salmon, mackerel, tuna are also good sources of Omega 3
• Wholegrains such as brown rice and oats
• Dark chocolate helps in combating stress and mood swings
• Berries. They are not only a great source of natural sweetness but they help fight fat, reduce inflammation and reduce heart disease risk.

Improving heart health and nutritional deficiency

Poor diet is highly linked to nutritional deficiencies and make you feel tired all the time. And even if might think that you’re taking a good diet and yet, feeling fatigue. You really need your body to cope.

• Cut down on saturated fat and replace with unsaturated fats
• Use olive oil instead of butter and fat in food
• Reduce high salt intake
• Including high-fibre and wholegrain foods in diet, such as wholegrain breakfast cereals, whole wheat pasta and pulses (lentils and beans). Fruit and vegetables are good fibre providers, too.

(The author is VP at Vitabiotics Ltd, Fitness & Nutrition Expert.)