To manage mood swings, hot flashes, and weight gain, it’s important to get vitamins, iron, and calcium in your daily diet

As women go through different stages of life, from adolescence to adulthood to menopause, their nutritional needs change significantly. Proper nutrition is important at every stage, but maintaining essential nutrients such as vitamins, iron, calcium, hemoglobin, and cholesterol early in life is critical to ensuring the health and fitness of postmenopausal women. play a role.

Understand menopause and its impact on women’s health

”menopause It marks the end of a woman’s reproductive years, usually around age 50. During menopause, hormonal changes,in particular estrogen levelswhich can cause various physiological and metabolic changes in the body,” says Dr Sonal Singhal, senior consultant obstetrician and gynecologist at Maternity Hospital, Gurugram.

Singhal says these changes often cause symptoms such as: Hot flashes, mood swings, weight gainand increased risk for certain health conditions, such as: osteoporosis and Heart disease.

The role of nutrients in the health of women during menopause

vitamin: Adequate intake of vitamins, especially vitamin D and B vitamins, is very important for women during menopause. Vitamin D helps maintain bone health, and its importance becomes increasingly important as women age and their risk of osteoporosis increases. B vitamins such as B6, B12 and folic acid play a role in energy metabolism and cardiovascular health, helping fight fatigue and reduce the risk of heart disease, Singhal says.

iron: Singhal says iron is essential for transporting oxygen throughout the body and preventing anemia. During perimenopause, women may experience increased menstrual bleeding and increased iron loss. Ensuring you get adequate iron through your diet and supplements can help prevent anemia and maintain overall health and vitality.

calcium: It is very important to maintain strong bones and prevent osteoporosis, which weakens bones and increases the risk of fractures. Lower estrogen levels during menopause can lead to a decrease in bone density, making women more susceptible to osteoporosis. Getting adequate calcium in addition to vitamin D and regular exercise can help reduce this risk and maintain bone health.

hemoglobin: It’s a protein in red blood cells that carries oxygen from the lungs to the rest of the body, Singhal said. Reduced hemoglobin levels, or anemia, can cause fatigue, weakness, and decreased physical endurance. Ensuring adequate iron intake and maintaining healthy levels of other nutrients involved in red blood cell production, such as vitamin B12 and folate, are essential to prevent anemia and promote overall health. is.

cholesterol: High cholesterol levels are a risk factor for cardiovascular disease, which is becoming increasingly prevalent in postmenopausal women. Proper nutrition, including a diet low in saturated and trans fats and high in fiber, and regular physical activity can help manage cholesterol levels and reduce the risk of heart disease.