Dr. Ravindra Narsapur, Gynaecologist and Obstetrician from Bhagwat Hospital, Mumbai explains, "You need to eat well because after menopause the oestrogen production in your body stops and as a result of the hormonal changes, you may have problems like hot flashes, vaginal dryness, fatigue, mood swings and irritability."

Go for Fighter Chemicals

Due to hormonal changes during this time, you experience both psychological and physiological changes. For this you need to follow a healthy and balanced diet.

Avoid processed foods like cakes, canned food or biscuits. Processed food carries zero nutritional value. Instead go for fresh food.

So, you need to have food which is rich in Isoflavins which are fighter chemicals. They help in reducing the menopausal effects like hot flashes.

Soya bean and soya products like tofu are rich in Isoflavins. However, remember that too much soya is also not good for your body as it increases the risk of breast cancer.

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 Calcium 

When you reach menopause, you are generally deficient in calcium and your bone density goes down. As a result your bones get weak.

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To overcome this, include lot of milk and milk products in your diet. On an average, you need to drink at least 400 to 500 ml of milk per day. This means at least three to four glasses of milk.

Include lot of paneer or cottage cheese in your diet. Leafy vegetables like spinach or palak also have a lot of calcium.

However, if you are fond of vegetables, you can reduce the intake of milk to two glasses per day and replace it with green leafy veggies.

Ragi (nachni) or Elucine coracana is also full of calcium and protein.