What should be the diet before menopause, this is the diet plan for women 40-50 years


There are many changes in the body of women during menopause and it is important that we keep abreast of all those changes and make ourselves healthy. For women in the age group of 40 to 50 years, it is such that they also have fatigue and troubles and at the same time they also have health related problems. Sometimes a cyst-like condition develops in the body and the problem of reproductive organs is different.



In the Women's Day Special Series, we are trying to create a separate diet plan by talking to expert nutritionist, dietitian and diabetes educator Swati Bathwal about the diet of women of all ages. Today in this link we have come up with diet tips for women aged 40 to 50 years.

It is important to take care of Vitamin D and Calcium.

You have to see that at this stage of age, bones and eyes etc. become very weak and estrogen level in the body decreases. You need at least 1200 mg of calcium during menopause. Many women have menopause after 45 and many have after 50. During this time, calcium is very important. Also, to prevent hot flashes, take Ashwagandha or Kohosh tea. If you are taking Ashwagandha, it will be around 1 gram a day. Never take more than this.

Sit in the sunlight to fix your vitamin D levels. In addition, you can also take supplements. Cod liver oils, mushrooms, seaweed, etc. are good sources of vitamin D and so be sure to include them in your diet.

If you are having problem with arthritis then follow this diet-

If you are also having the problem of arthritis during menopause, then you should eat omega 3 rich food. Include flaxseed powder, nuts, chia seeds etc. in your diet. Also, consuming calcium rich foods like broccoli, cabbage leaves, spinach, low fat dairy products etc. can reduce your problem a bit.

Eat these to cure estrogen deficiency and heart disease-

After menopause, the body becomes deficient in estrogen and due to this deficiency, there is a possibility of heart disease. You should eat foods that are rich in Vitamin B12 and Vitamin B6. These include dairy and dairy products. Also, include cashews in your diet. If the body is deficient in vitamin B12, the amount of homocysteine ​​in the blood becomes high. Homo cysteine ​​is the leading cause of heart attack. To fix this, include eggs, fish, chicken, etc. in your diet which can be a good source of vitamin B12.

Include all these in the diet for eye disease-

Age-related macular degeneration (AMD) is a type of eye disease that affects most women at this age. In such cases, it is necessary to have compounds like lutein and Gxanthin. Vitamin A should be included in your diet. Include green leafy vegetables, mango, red and yellow capsicum etc. in your diet to include it.

To prevent breast cancer, include these in your diet:

Phytoestrogen is a compound that works just like estrogen and if eaten in small amounts it can prevent breast cancer. For this, add flax seeds and soy or products made from it in your diet. Along with this, you can also include cashews, corn etc. in your diet.

Including these in your diet can benefit you, but if you have an illness or something is being treated, you should follow all these tips only after consulting your doctor. If you like this story, be sure to share it.


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