Health tips from experts to stay fit during menopause

Menopause is the time in most women's lives when menstrual periods stop permanently, and they are no longer able to bear children. Menopause typically occurs between 49 and 52 years of age. It may also be defined by a decrease in hormone production by the ovaries.


Fitness nutritionist Janvi Chitalia said, “High sugar intake causes an immediate mood-elevating effect, and they are one of the highest causes for fatigue and mood changes and fluctuations after sugar levels drop. It is advised to, therefore, have a sustained release of sugar through eating complex carbohydrates such as jowar, bajra, millet and barley and avoid maida and rice.”


According to experts, you should avoid spicy food, “Cut down on spicy chillis, pepper, and spices like garam masala, and reduce intake of packaged and processed foods. Exercise and foods that are rich in antioxidants, such as flaxseeds, also may help boost estrogen production. Strength training and cardiovascular exercise under supervision can help them stay fit and cope with the symptoms of menopause.”


Consume fresh fruits and vegetables which eliminate toxins and clear your system. You can have apples, prunes or figs in the morning, which can reduce mood swings. Through the day, you can munch on different kinds of fruits. Spices like cardamom, cumin, and cinnamon can help with stomach issues, while fenugreek seeds (methi), amaranth, nachni/ragi (finger millet) and black sesame (high on calcium and iron) are also beneficial.