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Menopause & Midlife Wellness

Author: Dr. Ekta Mathur

This is a time to “reclaim joy, build community, and thrive” ith the right mindset and support, menopause becomes not a pause, but a powerful evolution. this is a time to “reclaim joy, build community, and thrive”

With the right mindset and support, menopause becomes not a pause, but a powerful evolution.

  • Nutrition First: Eat a balanced diet rich in iron, calcium, and folic acid.
  • Stay Active & Restd: Gentle exercise and adequate sleep are essential.
  • Prenatal Care: Attend all antenatal visits and follow medical advice.
  • Avoid Harmful Substances: No smoking, alcohol, or unprescribed medications.

New phase, new strength. Celebrate midlife with wellness, balance, and the wisdom of experience.

Menopause care isn’t just about managing symptoms—it’s about holistic well-being. Think beyond supplements and hot flash remedies. Prioritize joyful movement, nourishing foods, and meaningful rest. Build a support circle of women who uplift and understand you.

After menopause, women are at increased risk of calcium deficiency due to declining estrogen levels, which can lead to reduced bone density and a higher risk of osteoporosis. Some suggestions are to take 1,200 mg/day of calcium is recommended for postmenopausal women. 600–800 IU/day of Vitamin D is essential to help the body absorb calcium effectively. Include calcium rich foods like Non fat yogurt, Low fat milk, tofu, almonds, figs, brocolli and spinach. Some lifestyle tips limit sodium and caffeine. Avoid smoking and limit alcohol. Ensure adequate magnesium and Vitamin K which also supports bone health.

Source:

https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

https://pmc.ncbi.nlm.nih.gov/articles/PMC4187361/

Dr. Ekta Mathur

Specialist in High-Risk Obstetrics& Adolescent Gynecology.

MBBS .MS (OBGY)

Uttam Nagar , New Delhi

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