3 Real Foods Recommended by Rujuta Diwekar for Menopause Relief
Introduction
Menopause is a natural phase in a woman’s life, but it often comes with a host of uncomfortable symptoms like hot flashes, mood swings, weight gain, and fatigue. While hormonal changes are inevitable, managing these symptoms through diet can make a significant difference. Celebrity nutritionist Rujuta Diwekar, known for her practical and sustainable approach to nutrition, recommends incorporating real, traditional foods into your diet to ease menopause symptoms. In this article, we’ll explore the three foods she suggests and how they can help you navigate this phase with ease.
Why Real Foods Matter During Menopause
During menopause, the body undergoes significant hormonal shifts, particularly a decline in estrogen levels. This can lead to various physical and emotional challenges. While supplements and medications are often recommended, Rujuta Diwekar emphasizes the importance of real, whole foods that are nutrient-dense and easily digestible. These foods not only provide essential nutrients but also help balance hormones naturally, improve gut health, and boost overall well-being.
1. Ghee: The Golden Elixir
Why Ghee?
Ghee, or clarified butter, is a staple in Indian households and a favorite of Rujuta Diwekar. It’s rich in healthy fats, vitamins A, D, E, and K, and butyric acid, which supports gut health. During menopause, ghee can help:
- Balance hormones: The healthy fats in ghee support hormone production and regulation.
- Improve bone health: Vitamin K2 in ghee aids calcium absorption, reducing the risk of osteoporosis.
- Boost energy: Ghee provides sustained energy, combating fatigue often experienced during menopause.
How to Use Ghee
Rujuta recommends consuming 1-2 teaspoons of ghee daily. You can add it to your meals, drizzle it over rice or roti, or even use it in cooking. Opt for homemade or organic ghee for maximum benefits.
2. Banana: The Powerhouse of Nutrients
Why Banana?
Bananas are often overlooked, but they are a powerhouse of essential nutrients like potassium, magnesium, and vitamin B6. These nutrients are particularly beneficial during menopause because they:
- Regulate blood pressure: Potassium helps maintain healthy blood pressure levels, which can fluctuate during menopause.
- Support mood: Vitamin B6 aids in the production of serotonin, the “feel-good” hormone, helping to combat mood swings.
- Improve digestion: The fiber in bananas promotes gut health and prevents bloating.
How to Use Bananas
Rujuta suggests eating one ripe banana daily, preferably in the morning or as a mid-meal snack. You can also pair it with nuts or seeds for added protein and healthy fats.
3. Coconut: The Versatile Superfood
Why Coconut?
Coconut, in its various forms—oil, water, or flesh—is a versatile superfood packed with medium-chain triglycerides (MCTs), lauric acid, and electrolytes. During menopause, coconut can:
- Boost metabolism: MCTs in coconut oil help maintain a healthy weight by increasing fat burning.
- Hydrate the body: Coconut water is rich in electrolytes, keeping you hydrated and reducing hot flashes.
- Support skin health: The healthy fats in coconut nourish the skin, reducing dryness and wrinkles.
How to Use Coconut
Rujuta recommends incorporating coconut in different forms into your diet. Use coconut oil for cooking, drink coconut water for hydration, and snack on fresh coconut flesh for a nutrient boost.
Additional Tips for Menopause Relief
While these three foods are highly beneficial, Rujuta Diwekar also emphasizes the importance of a holistic approach to managing menopause. Here are some additional tips:
- Stay active: Regular exercise, especially strength training, can help maintain bone density and manage weight.
- Prioritize sleep: Quality sleep is crucial for hormonal balance and overall well-being.
- Manage stress: Practices like yoga, meditation, or deep breathing can help reduce stress and improve mood.
Conclusion
Menopause doesn’t have to be a challenging phase. By incorporating real, traditional foods like ghee, bananas, and coconut into your diet, you can naturally alleviate symptoms and improve your overall health. Rujuta Diwekar’s recommendations are not only practical but also rooted in the wisdom of traditional Indian nutrition. Remember, small, consistent changes in your diet and lifestyle can make a big difference. Embrace this phase with positivity and nourish your body with the right foods to thrive during menopause and beyond.
