How Nutritional Deficiencies Can Impact Menopause For Indian Women

Indian women must remain informed about the nutritional changes that their bodies require with age. A nutritional diet for menopausal women should be balanced and diverse, encompassing all essential nutrients

STP Reporter
New Update
menopause nutition | Image credit: istock

Navigating the journey of menopause is not easy, especially for Indian women. They often face compounded difficulties due to various nutritional deficiencies. But do you ever wonder why this is the case? Let's delve into the reasons behind this. During menopause, the end of a woman's reproductive capability, hormonal changes create a host of symptoms such as hot flashes, mood swings, sleep disruption, and weight gain. Nutrient deficiencies, quite common among Indian women, can exacerbate these menopausal symptoms, making this natural transition all the more challenging. 


Calcium and Vitamin D Deficiency: In India, inadequate sun exposure often leads to Vitamin D insufficiency, which, together with calcium deficiency, increases the risk of osteoporosis during menopause.

Iron Deficiency: Iron deficiency is another common issue. A lack of this vital nutrient can exacerbate fatigue, a common complaint during menopause.

B12 and Folate Deficiency: B12 and folate deficiencies can trigger mood imbalances and cognitive difficulties, adding to the emotional toll of menopause.

"Remember, our bodies are incredibly interconnected systems. When it comes to menopause, everything, including nutritional status, plays a part in how symptoms manifest and affect our quality of life," says Dr Sudeshna Ray, medical director at that has launched proteins and vitamin gummies targetted at women in midlife and menopause.

Let's take a deep look at why nutritional deficiencies make menopause more difficult for Indian women.

As we move ahead in our lives, we step into different chapters. Menopause is one of those monumental steps for women. However, the journey is not always smooth, especially if you're not receiving the essential nutrients your body needs. 

Consider, for example, how calcium deficiency affects Indian women going through menopause. Calcium plays an essential role in maintaining bone health, and it's no secret that post-menopausal women are at a higher risk of osteoporosis. Inadequate consumption of calcium can accelerate the body's natural bone loss at menopause, increasing susceptibility to fractures and other serious health complications. 

The same case applies to other nutrients like vitamin D and B12. A lack of vitamin D, nicknamed the 'Sunshine Vitamin', can exacerbate menopausal symptoms, including hot flashes and mood swings. Its deficiency is also linked to lower bone mineral density, again increasing the risk of osteoporosis. Vitamin B12, on the other hand, is necessary for creating red blood cells and deficiency can lead to anemia, making women feel more tired and weak. 


It is also important to note that menopause can severly affect the absorption of nutrients like Iron. For women going through menopause, this process can become even more challenging, leading to a higher demand for Iron rich foods. Therefore, a balanced nutrient intake is not just a prerequisite but an indispensability during this phase. 

Indian women must, therefore, remain informed about the nutritional changes that their bodies require with age. A nutritional diet for menopausal women should be balanced and diverse, encompassing all essential nutrients. It should include lean proteins, which are crucial for maintaining muscle mass and strength. These can be obtained from sources like fish, poultry, lentils, and beans or you can opt for plant proteins like this one.

Healthy fats, such as those found in avocados, nuts, seeds, and fatty fish, are also important. They can help manage inflammation, support brain health, and provide satiety, helping to manage weight

And other than all these hydration is key. Drinking plenty of water can help manage symptoms like hot flashes and prevent dehydration, which can exacerbate menopausal symptoms. Avoiding excessive caffeine and alcohol can also help manage symptoms and support overall health.

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