A Natural Way to Navigate Change
Menopause is a natural part of every woman’s life, but that doesn’t mean it’s always easy. From hot flashes and mood swings to weight gain and fatigue, the symptoms can feel overwhelming and unpredictable. But here’s the good news: you can feel better — naturally.
At Dr. Richa Gangwar’s clinic in Lucknow, we believe menopause is not something to fight against, but to move through with strength and support. Diet and exercise are two of the most powerful, non-medical ways to balance hormones, boost energy, and improve overall wellbeing during this transition.
Let’s explore how your plate and your movement can become your daily medicine.
Why Menopause Causes These Symptoms
Menopause typically begins between ages 45 and 55, when the ovaries gradually stop producing estrogen and progesterone. These hormonal changes can affect:
- Metabolism
- Mood and sleep
- Bone and heart health
- Skin, hair, and vaginal tissues
Common symptoms include:
- Hot flashes and night sweats
- Weight gain, especially around the abdomen
- Irritability, anxiety, or low mood
- Insomnia or poor-quality sleep
- Joint pains and tiredness
Every woman’s experience is unique — but lifestyle choices play a major role in how intense or manageable these symptoms feel.
Diet Tips to Support Menopause Naturally
🥗 1. Balance Blood Sugar & Hormones
A stable blood sugar level helps reduce mood swings and energy crashes.
Include:
- Whole grains (ragi, oats, brown rice)
- Legumes and lentils
- Protein with every meal (eggs, tofu, paneer)
- Healthy fats (ghee, nuts, seeds)
Avoid:
- Refined sugar and maida
- Excess caffeine and processed snacks
- Frequent skipping of meals
🦴 2. Support Bone Health with Calcium & Vitamin D
Postmenopausal women are at higher risk of osteoporosis. Nutrients that help:
- Calcium: dairy, sesame seeds, ragi, leafy greens
- Vitamin D: safe sun exposure, mushrooms, fortified foods
- Magnesium: bananas, almonds, pumpkin seeds
We offer bone health screening as part of menopause care at our clinic.
💧 3. Stay Hydrated & Reduce Hot Flashes
Drink at least 2–2.5 litres of water a day. Some herbal teas (like tulsi or chamomile) may help reduce stress and hot flushes.
Reduce spicy food and alcohol if they trigger hot flashes.
🌿 4. Add Natural Phytoestrogens
These are plant-based compounds that act like weak estrogen in the body.
Sources include:
- Soy products (tofu, soy milk)
- Flaxseeds (1 tsp a day)
- Chickpeas
These foods may help reduce hot flashes and vaginal dryness in some women.
Exercise Tips to Ease Menopause Discomfort
🚶 1. Brisk Walking or Cardio (30 Minutes Daily)
- Improves heart health and metabolism
- Helps with weight control and mood
- Reduces hot flash frequency in some women
Even a morning or evening walk counts — it doesn’t have to be intense.
🧘♀️ 2. Yoga and Stretching
Gentle yoga:
- Calms the mind and reduces anxiety
- Supports joint health and flexibility
- Improves sleep and hormonal balance
Poses like Child’s Pose, Butterfly Pose, and Legs-up-the-wall are especially beneficial.
🏋️ 3. Strength Training (2x a Week)
- Builds muscle and prevents age-related muscle loss
- Strengthens bones and reduces osteoporosis risk
- Boosts metabolism and aids fat loss
Bodyweight exercises, resistance bands, or light weights can all be used — under proper guidance.
💤 4. Exercise for Better Sleep
Even 20 minutes of movement can:
- Improve sleep quality
- Reduce night sweats and restlessness
- Ease mood swings
Regular movement is one of the most powerful non-medical therapies for better sleep in menopause.
When to Seek Medical Advice
While lifestyle helps significantly, some symptoms may need medical evaluation:
- Very heavy or irregular bleeding
- Sudden weight gain
- Severe anxiety or mood changes
- Bone pain or frequent fractures
- Vaginal dryness or discomfort affecting intimacy
At Dr. Richa Gangwar’s clinic, we provide:
- Menopause counselling
- Hormonal screening
- Bone density testing
- Individualised nutrition and exercise plans
- Gentle medical options if needed
You’re Not Alone — This Phase Can Be Empowering
Menopause is not an end. It’s a new beginning — a chance to listen to your body and prioritise your health. With the right guidance, you can feel strong, vibrant, and in control.
We are here to walk this journey with you — gently, personally, and with care.
