Menopause brings about significant physical and hormonal changes in women, often starting around the age of 40 or 45. According to Dr. Juhi Das, a homeopathic physician at QNB Healthcare, the decline in estrogen levels during this phase leads to various physical and emotional challenges, which can be effectively managed through a balanced diet rather than relying solely on long-term medications.

Women undergoing menopause frequently experience physical symptoms such as hot flashes, recurrent urinary tract infections, joint and muscle pain, bloating, increased heart rate, and hair fall. On an emotional level, hormonal fluctuations can trigger severe mood swings, anxiety, irritability, and sudden emotional vulnerability. Dr. Das advises against rushing to take anti-depressants for these temporary, menopause-induced emotional shifts, suggesting dietary adjustments instead.

To manage these symptoms, Dr. Das recommends reducing the intake of sugar, salt, refined products, processed foods, and oils. Instead, women should focus on a diet rich in proteins, healthy fats, and dietary fibers. Incorporating daily essentials like eggs, milk, curd, sprouted grains, and small fish such as sardines and mackerel can address protein and zinc deficiencies, helping mitigate issues like joint pain and hair loss.

A structured daily routine can significantly ease the transition. Starting the day with a glass of water, opting for brown rice over white rice, and eating a light dinner before 7:30 PM are highly beneficial. Additionally, consuming antioxidant-rich fruits like oranges, gooseberries, and apples before meals, along with healthy snacks like nuts, green tea, or ragi, helps boost immunity, control blood sugar, and reduce bodily inflammation.