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Right foods to eat during Menopause

  • By Newmi
  • •  Jan 24, 2023

Managing menopause symptoms becomes a high priority if you have to function with this condition. Improving lifestyle habits is crucial and with it comes revamping your diet plate. Choosing healthy substitutes and nutrition-boosting-rich foods not only ensures you stay fit and active but also reduces the severity of menopause. Check out the Menopause diet plan of Newmi care and plan your plate with these must-eat Menopause safe foods. 

What are the symptoms of Menopause?

Menopause is a time when women stop getting their periods or stop menstruating. Generally, it is construed as menopause when women do not bleed for a whole year. Menopause gives rise to a lot of internal changes in women’s bodies. For example, menopausal women face different symptoms and some of the early signs are listed below. The measure or degree of severity of these symptoms depends on a case-to-case basis. Below are the most common symptoms of Menopause:

  • Hot flashes
  • Irregular periods
  • Vaginal dryness
  • Loss of energy and focus
  • Insomnia
  • Abnormal weight gain
  • Mental health challenges like anxiety and depression
  • Hair loss and night sweats

You need to evaluate your diet and the foods you eat in the stage of menopause to beat its symptoms. Foods that help with hot flashes or estrogen-rich foods for menopause should be your target if you are facing severe hot flashes. Or if you are facing abnormal weight gain then check your menopause diet plan to remodel your foods to lose weight. Once your symptoms are dropping dead, maintaining a nutritious post-menopause diet is mandatory to regulate your hormone levels and avoid future menopause triggers. 

Best foods to eat for menopause:

Whole grains and legumes 

Vitamin B extract and other minerals come from whole grains. If you want to reduce cholesterol and activate your metabolism, then whole grains and legumes should be your ideal choice. Include ragi, barley, and buckwheat in your menopause diet plan to steer clear of menopause flare-ups and maintain your body weight.

Nutritious fruits and vegetables 

 Vegetables, fruit and fibre are powered by vitamins, antioxidants and minerals. See to it that your plate has a rich portion of vegetables and fruits. Having vegetables like broccoli and fruits like strawberries and dark berries lower hot flashes and depression, a common occurrence in menopause. Get more regular on spinach, kale, fenugreek etc as they are rich in antioxidants, important enough to keep your inflammation in control. 

Milk and milk products 

Drinking milk and consuming milk products boost calcium and other vital nutrients like phosphorus, magnesium and vitamins D and K in your body. These essential superfoods take care of your bone health, reduce strain on your joints and bones and help strengthen bone density. Menopausal women who regularly consume these products are known to have less menopausal symptoms and enjoy health free from fractures and injuries, both of which are mainly caused due to drop in estrogen levels during menopause.


 How can you miss this superfood in your menopause-safe food plan? You can either have it as it is or make a nutritious breakfast bowl with fortified cereal and flaxseed powder. This keeps you safe from cardiovascular diseases and menopausal symptoms like flashes, mood swings, fatigue, etc. 

Quick tips from Newmi care for Women in Menopause:

  • Practice yoga or exercises and walk regularly
  • Maintain a healthy weight 
  • Have a healthy diet plan rich in all food groups to ensure balanced nutrition
  • Do not skip any meal
  • Eat every few hours in small portions
  • Munch on fruits and vegetables
  • Drink a lot of water
  • For the precautionary purpose, avoid alcohol, spicy and sugary foods, processed foods and caffeine
  • Consult your gynaecologist if you face severe menopausal issues
  • Speak to your nutrition expert and keep a watch on your daily menopause diet

How does Menopause care plans from Newmi help you maintain a healthy lifestyle?

Menopause care plans from Newmi focus on offering holistic support to women during menopause. A personalised approach suiting your needs and a sustainable diet and fitness plan are the two key elements in Newmi care offerings. Taking into consideration your early signs and the severity of the symptoms, it aims to mobilize efforts in supporting your menopause-reversal wellness journey. Some of the prime benefits of Menopause care plans are reducing joint-related problems and hot flashes, promoting good quality sleep, regulating hormonal fluctuations, bringing your weight to an ideal range, and boosting your mental health by lowering the anxiety and depression triggers. Newmi offerings are replete with medical and non-medical community support for women who are suffering from menopause and perimenopause. Not only that, Newmi is a one-stop destination for all your menopausal needs like medicines, menopause-related classes, yoga and fitness sessions, menopause supplements and nutritional boosters and, last but not the least, nutrition expert sessions etc. 


If you are a woman who is facing menopause symptoms and are not able to manage those, you should opt for a menopause care plan from Newmi care. You can reverse your condition with sustainable diet plans, lifestyle modifications, and weight management through Newmi expert care. Remember, menopause is not an illness but just a stage where you need to be extra mindful of what you eat, your sleep patterns and your overall lifestyle. 

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