Navigating Menopause: Nutritionist Dr. Anjali Mehta Shares Key Health Strategies for Indian Women

New Delhi, April 5: As a significant number of Indian women approach menopause, health experts are underscoring the critical role of nutrition and lifestyle modifications in navigating this natural transition smoothly and healthily.

Speaking at a recent health seminar in Mumbai, prominent nutritionist Dr. Anjali Mehta addressed the specific needs of women during menopause, highlighting it as a manageable life stage through informed choices. “Understanding the body’s evolving nutritional needs is crucial for a healthy menopause journey,” Dr. Mehta explained, emphasizing the power of conscious lifestyle adjustments.

With menopause often bringing changes like potential bone density loss and shifts in metabolism, Dr. Mehta outlined several key dietary strategies tailored for Indian women:

1. Boost Calcium and Vitamin D: To counteract the risk of weakening bones, Dr. Mehta advised incorporating calcium-rich foods such as dairy products (milk, yogurt, paneer), leafy green vegetables (spinach, kale), and fortified cereals. She also stressed the importance of Vitamin D, essential for calcium absorption, which can be obtained through adequate sun exposure or supplementation under guidance.
2. Prioritize Protein: Maintaining muscle mass becomes increasingly important during menopause. Dr. Mehta recommended a diet rich in protein sources like legumes (dal, lentils, chickpeas), fish, eggs, and nuts.
3. Include Healthy Fats: Omega-3 fatty acids, known for reducing inflammation and supporting heart health, are vital. These can be found in flaxseeds (alsi), chia seeds, walnuts, and fatty fish.
4. Load Up on Fruits and Vegetables: Rich in antioxidants, colourful fruits and vegetables help combat oxidative stress and contribute significantly to overall well-being.
5. Stay Hydrated and Fibre-Focused: Drinking plenty of water and consuming fibre-rich foods (whole grains, fruits, vegetables, legumes) aids digestion, helps manage weight, and promotes satiety.

Beyond dietary adjustments, Dr. Mehta emphasized a holistic approach. She highlighted the importance of regular physical activity, ensuring sufficient and restful sleep, and integrating stress-management techniques such as yoga and meditation into daily routines.

“Menopause brings its own set of challenges, but adopting a balanced approach can help women lead healthy and fulfilling lives,” Dr. Mehta concluded.

The seminar also provided a platform for participants to discuss concerns regarding hormonal imbalances, mood fluctuations, and the use of dietary supplements during menopause. Dr. Mehta strongly advised attendees to seek personalized advice from healthcare professionals and encouraged Indian women to be proactive about their health management during this significant life phase.

Disclaimer: This article is intended for informational purposes only and is based on the expert opinions shared at the seminar. It does not constitute medical advice. Readers are advised to consult with a qualified healthcare professional for any personal health concerns or before making any decisions related to their health or treatment.