Menopause is a stage where females go through a challenging period in their life. The hormonal changing symptoms such as mood swings, sudden hot flashes, insomnia, stress, irritation, and vaginal dryness, etc. start from a few years early of actual menopause starts. So you should follow a specific diet plan early stages itself to manage and control the symptoms easily and live happy menopause life.
Your diet should be 60% vegetables, 30% proteins, and only 10 percent carbohydrates.
Ayushakti brings you 5 best foods to manage menopause:

Cooked vegetables
Such as squashes, asparagus, marrow, spinach, beetroot, pumpkin, celery, dill leaves, onion, carrot, kale, artichoke, zucchini, Indian vegetables like bottle gourd, pumpkin, soft gourds (tendli, galka, turai) They are moisture increasing and reducing swelling and fat.
Take 1000 mg to 1200 mg. of plant-based calcium
Daily take any one of the calcium boosting foods such as 2 tablespoons of Sesame seeds or 10 soaked almonds, one cup spinach puree, 100 gm amaranth cooked in any form.

Proteins to strengthen your muscles and joints
Whole green mung, mung daal, lentils, soybean, tofu, fish, chicken are the best source of natural protein that should be included in your daily food.

Spices to boost metabolism
Use lots of spices like coriander, fennel, cumin, ginger in your food to improve metabolism, reduce heat and dryness.

Nuts and seeds to improve happy mood
Nuts and seeds are rich sources of omega 3 fatty acids, which help reduce inflammations and combat mood swings and irritability.
Take 1-2 teaspoons of flax seeds or pumpkin seeds or 5 walnuts.
Avoid these foods altogether to reduce bloating, inflammation and indigestion.
Avoid wheat, refined flour, white sugar, red meat, processed meat, sour, spicy, deep-fried, and fermented foods.
A Powerful Detox diet plan of 10 days for weight loss, control high blood pressure, high cholesterol & hormone balancing (link)

LIFESTYLE:-
DO’S
Fasting once a week with warm ginger water
Cycling exercise
Practice Anulom-Vilom pranayama, Ujjayi pranayama to keep your mind calm and avoid stress
Squats

DON’TS
Sleep during the day.
Sedentary lifestyle.
To sustain urges.
Smoking

3 natural DIY tips to easily manage menopause 
Book a consultation to reduce menopause symptoms

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Author of the Blog: Dr. Rajeshri Mehta

Expert Review By: Dr Smita Pankaj Naram

Co-Founder, Ayushakti Ayurved Pvt Ltd