Best Foods to Help Manage Menopause | Healthy Recipes

Be it any condition, a healthy diet is a road to fast recovery. Watch this video for some quick and easy recipes to help you recover from Menopause!



Menopause is a natural phenomenon in women after their periods stop. This typically happens between 40 to 50 years of age. Around which this time a woman’s ovaries stop producing the estrogen and progesterone hormones.


Symptoms to look for:

• Hot flashes
Weight gain
• Mood swings
• Dizziness
• Headaches
• Depression
• Breast tenderness
• Loss of bone density
• Insomnia



• Woman’s ovaries stop producing estrogen & progesterone


Food groups to consume in menopause:

1. Fiber: Stabilizes sugar level

Foods to consume: Whole grains like oats, brown rice and millets; fruits like papaya, apples, kiwis and guava; vegetables like tomatoes, carrots, beetroots & bell peppers

2. Lignan (chemical compound): Maintains hormonal balance
and prevents depression

Foods to consume: Flax seeds & cinnamon

3. Omega 3: Prevents depression & anxiety

Foods to consume: Hemp seeds, tofu and fish such as tuna, trout, salmon and mackerel

4. Phytoestrogens(chemical compound): Relieves hot flushes &
night sweats

Foods to consume: Soy, legumes and beans

5. Calcium: Strengthens weak bones

Foods to consume: Low fat milk, yogurt, cottage cheese, broccoli and spinach


Recipes based on the above food groups:

Recipe 1: Apple and soy milk drink

1. Add 1 chopped apple in a blender
2. Make sure to de-seed it
3. Add to it 250ml plain soy milk
4. Also add a pinch of cinnamon powder
5. Then add 1 tsp honey for taste
6. Blend this all together
7. Ensure there are no chunks of apple left
8. Have this chilled once during the day

Recipe 2: Rice with tofu, flax seeds & broccoli

1. We will need 1 cup of chopped tofu
2. Add to this 1 tsp soy sauce & mix
3. Keep this aside
4. Keep a pan on medium heat & add 1 tbsp olive oil
5. To this add ½ cup thinly sliced carrots
6. Add 1 tbsp of washed broccoli florets
7. Add a pinch of salt
8. Saute this for 2 minutes
9. Now add 1cup of cooked rice
10. Make sure there are no lumps
11. Add 1 tbsp flaxseeds
12. Mix this gently
13. Allow it to cool for 2-3 minutes, till broccoli and carrots
become tender
14. Add the tofu along with the soy sauce in the bowl
15. Stir this well
16. Cook for 2 more minutes
17. Once done, season it with pepper
18. It’s ready to serve



• Avoid coffee, tea, alcohol, sugar, spicy foods and refined foods
Drink plenty of water
• Regularly check vitamin D3 levels



The above recipes have been developed in consultation with a nutritionist. However, these are not intended as a substitute for the medical advice of a trained health professional. All matters regarding your health require medical supervision. Consult your physician before adopting the suggestions in this video, as well as about any condition that may require diagnosis or medical attention.