Home / Nutrition / How to Take Care of Yourself after Menopause?

How to Take Care of Yourself after Menopause?

Bindiya Sharma | October 5, 2018

The process of menstruation which gives women that feeling of femininity, is lost after a certain period of time. The changes that happen every month in the ovaries, that are necessary for pregnancy, are eliminated. If there is no menstruation for almost a year, then doctors term it as menopause.

Post menopause, due to the various physical and mental changes in a woman’s body, many health problems can arise that can be very painful- sleepiness, exhaustion, procrastination, pain in different organs, obesity, etc. Also if there is lack of proper care, women can start ageing really fast and the body becomes lax. It is therefore important that you take special care during and after menopause so that your body and mind, can both be able to withstand the changes coming from this natural progression.

What should be your Diet?

It is very important to take special care of your diet after menopause as there may be some changes due to the lack of estrogen in the body and it is important that your diet be rich in iron elements and calcium. Osteoporosis is a major problem that often occurs after menopause. Along with milk products, other sources like broccoli, beans and fish can be included in your daily diet. In the same way mixed greens for Iron, dry fruits and eggs can also be included. Different types of fresh fruits are a good source of nutrition too. Do not eat too much fat because it can lead to heart disease and many other problems.


Skin and Hair care

The hormonal changes occurring during menopause cause several side effects on your skin and hair. Due to the lack of estrogen and low collagen levels, women often have problems like fine lines, wrinkles and sagging skin. Take good care of your skin for this, cleanse it every morning and then use a good face cream, according to your skin type to keep it hydrated and well-moisturized. Also, use a sun screen whenever you step out. Avoid using hot water and eat plenty of antioxidants to maintain skin elasticity. Soya is a good natural source that can be consumed in the form of tofu to handle the side effects of estrogen deficiency to a certain extent. One more important factor for good skin is proper sleep according to the needs of the body.


Menopause and Weight

Inner body fluctuations can distort the shape of your body externally. Hormonal changes during menopause, lack of sleep, lack of physical activity and stress in women, later leads to problems like fat accumulation, especially around the thighs and hips.The only way to keep this at bay is regular exercise that keeps your mood, weight as well as muscles and bones healthy. So it’s very important to maintain a regular exercise schedule after menopause.


Reduce your Intake of Sugar

Sugar is not good for you at any age, and if you are fond of sweets it is all the more important that you reduce it’s intake, especially after menopause. Instead of refined sugar, you can go for something naturally sweet like fresh fruit or dry fruits like raisins etc.


Create and Eating Plan

In the postmenopausal phase, it is very important that you create your own eating plan to keep track of your eating habits. By making a plan about what you eat each day, you will take the proper amount required by the body and also get all the essential nutrients regularly. Research says that menopausal women who followed a proper diet plan were found to be much healthier than those who did not.

Along with all this, hobbies of your choice, such as gardening or cooking, travelling with friends and  watching movies should be cultivated to engage the mind, because if the mind is healthy, the body will be healthy too. So live your life to the fullest even after menopause, because those are the real carefree days!

Image source:,,  flicker,,

Bindiya Sharma


Leave a Reply

Your email address will not be published. Required fields are marked *