Menopause is often characterized by hot flashes, weight gain, irritability, and decreased bone health along with other hormonal changes. It occurs 12 months after a women’s final period. 

It’s a natural transition but this definitely doesn’t mean that it’s easy. Estrogen levels begin to decline during this time, and in many cases causes weight gain, high cholesterol levels and increased risk of chronic diseases.

According to the best gynaecologist in Islamabad,  eating certain foods can delay or manage the symptoms of menopause. Fill your diet with these food options and see the difference yourself. 


Everyone is well aware that salmon is rich in omega-3 fatty acids and vitamin D. These two nutrients are the ones that are needed the most during menopause. Omega-3 fatty acids are said to be helpful in reducing night sweats and reducing the risk of breast cancer. 

Vitamin D present in salmon is essential for healthy bones, breast cancer prevention and preventing several other chronic diseases all of which are impacted by menopause. Vitamin D most importantly reduces the risk of early menopause. 


Green vegetables are extremely crucial to be added to the diet of women going through menopause time. Broccoli is said to have a very positive impact on the estrogen levels. This happens by increasing the estrogen which is responsible for reducing breast cancer and lowering the estrogen responsible for increasing one’s risk. 

It is also filled with calcium that is great for bone’s health, also contains fibre to prevent bloating and weight gain. 

Whole Grains

Whole grains do fit the “good carbs” category and for more reasons!

They are an excellent source of heart-healthy soluble fiber, plant protein and vitamin B which is responsible for energy and metabolism regulation. 

Its consumption is also closely associated with reducing the risk of cancer, heart disease after the menopausal period starts and diabetes too. 


Berries are known to work best as natural sweetness. But they also fight fat, reduce the inflammation and reduce heart disease risks. Add them to your morning oatmeal or toss in a few with nuts for a heart-healthy snack. It also helps in keeping the skin tight and healthy during this transition period. 


We all know that eggs are vitamin D rich food. It also is a great source of iron. These are the two ingredients that women often lack in their bodies. Eggs are also an extremely great source of protein for women going through menopause. 

It is also seen reducing cholesterol levels. Heart disease risks and even obesity that occurs in a lot of women after the menopause hits. 


Dairy products are said to be very beneficial while having a menopause friendly diet. These products are rich in calcium, protein and vitamin D. These can help improve the sleep quality too, which often occurs as a symptom of menopause. 

A lot of cases have shown that women who consume dairy products are very less likely to have early menopause and their symptoms are reduced by 17 percent if compared to those who don’t. 

Leafy Greens

There are a million reasons to eat leafy greens, especially when you are experiencing menopause. Dark green leaves consumption is closely linked to longevity and is a great way to pack in several hard-to-obtain nutrients like magnesium, calcium, potassium, fibre and B vitamins. 

All of these nutrients are essential for health in menopause as calcium and potassium keep the bones strong and keep the muscles working. B vitamins and fiber help prevent weight gain and magnesium regulates our energy levels and mood swings after the menopause hits. 


Protein is very essential for the body and especially after the decline of estrogen from the body after menopause. This decline can lead to reduction in muscle mass and bone strength. 

Fighting back with a lean protein like chicken is the healthiest way to boost your protein intake without consuming too much saturated fat. This is linked to an increased risk for heart conditions, diabetes, high cholesterol and obesity when consumed in excess.  

Final Thought

Try to incorporate healthy food options in the diet after you hit the menopausal stage. Keep a check on what you eat, give time to your heart health, bone health and look for the diabetic issues. All these issues must be controlled after the menopause stage.