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Menopause is a natural transition in a woman’s life at the end of her menstrual cycles, and is linked to many uncomfortable symptoms such as hot flashes, mood swings, sleep problems and more, wrote nutritionist Lovneet Batra on Instagram. Although the experience is different for every woman, “making changes in your diet can help relieve menopause symptoms,” she added.

The expert then shared some dietary tips that she says can help ease the symptoms.

here’s how

High protein diet

Eating protein regularly can help prevent the loss of lean muscle mass that occurs with age. So women going through menopause should eat more protein, about 1.2g/kg of ideal body weight (60-75 grams of protein), and for each meal add 20-25 grams of high-quality protein, a- she recommended. Protein-rich foods include meat, fish, eggs, legumes, nuts, and dairy products.

Consuming omega-3 fatty acids

She said that according to research, Omega 3 may decrease the frequency of hot flashes and the intensity of night sweats. Foods high in omega-3 fatty acids include fatty fish (mackerel, salmon, and anchovies) and seeds like flax seeds, chia seeds, and sabja seeds.

Eat a diet rich in calcium, vitamin D, magnesium and vitamin K

Hormonal changes during menopause can weaken bones, increasing the risk of osteoporosis. So, increase your intake of dairy products (yogurt, cheese and milk), lentils, pseudocereals (amaranth), nuts and seeds.

Add foods containing plant estrogen

Phytoestrogens are natural plant compounds that can mimic the effects of estrogen in the body. Therefore, they can help balance hormones. Foods high in phytoestrogens include soy and soy products, tofu, tempeh, linseedchickpeas, peanuts

Include foods high in fiber and antioxidants (whole grains, fruits and vegetables) to support your heart health, she said.

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