When it comes to healthy eating, your diet should encompass all the important nutrients that are required by your body to function as a healthy and strong unit.
Quick Fact:
On average, an adult woman requires between 1600 to 2400 calories a day.
Daily nutrition requirement
A balanced diet comprises of fruits, vegetables, whole grains, low-fat dairy products and lean protein. An adult woman should make a habit of consuming the following nutrients every day:
• Calcium: Bone health, along with the buildup of teeth and muscular function of the body corresponds to the requirement of calcium in the body. 1000 milligrams of calcium should be incorporated into the daily diet. Examples of calcium-rich foods: are milk, oranges, soybeans, okra etc.
• Iron: Iron is required for the transportation of oxygen to body tissues through the haemoglobin content in the blood along with rendering the role of balancing hormones. A woman should at least consume 18 milligrams of iron each day. Examples: cauliflower greens, turmeric powder, cowpea leaves etc.
• Vitamin D: Along with bone and muscular health, it is required for the proper functioning of the immune system and glucose metabolism. It should be taken at least 15 micrograms each day. Examples: Egg yolk, crimini mushroom, oranges etc.
• Vitamin E: It helps in boosting the immunity of the individual along with acting as an antioxidant and regulator of inflammation. With respect to its vivid role in the body, it should be consumed at least 15 milligrams each day. Examples: spinach, mustard greens, green leafy vegetables etc.
• Magnesium: Being involved in the regulation of blood pressure and protein synthesis, it is important in the working of enzymes for protein synthesis. 310-320 milligrams of magnesium are required every day. Example: avocado, tofu, legumes etc.
• Protein: They are important for growth and development, along with helping in the repairment of cells. On average, a woman should consume about 46 grams of protein. Examples: chickpeas, kidney peas, green peas etc.
The daily amount of nutrient intake can change at different stages of life, like during pregnancy where the intake of folic acid is supplemented for feeding an extra life in the body.

Hormones are chemicals produced in the endocrine glands that coordinate and work as messengers. In the overall health of an individual, hormones control major processes of the body. However, there can be an imbalance in their levels where they can be too little or too much that can affect the overall working of the body. Even little changes can relate to many symptoms that point towards hormonal imbalance.
Hormonal imbalances can be temporary as well as chronic, where some can affect your daily life while others may not impact your health. There are many medical conditions caused by hormonal issues like irregular menstruation, diabetes, infertility, acne, thyroid disease, obesity etc. While hormonal levels can fluctuate at different stages of life like puberty or pregnancy, there can other reasons for their irregularity like stress, medications, steroid usage, etc. Chronic hormonal changes can be attributed to many possible causes, like tumours, injuries to the endocrine gland, or any autoimmune disease.
The treatment for such a condition will depend on its cause, whereas in the case of low levels, the treatment will include hormone replacement therapy. Oral medications like pills and injections may be prescribed depending upon the hormone that is deficient in a person. For example, if a person has a deficiency of growth hormone, he may be prescribed shots of synthetic growth hormone. In case of having high-level hormones, treatment options can vary like medication, surgery, therapy etc. to balance the hormonal levels.
Besides, natural supplements have also been used to reduce the symptoms of hormonal imbalances, black cohosh, dong quai, red clover etc. for menopause-related conditions. There are also some lifestyle changes that may help to balance the levels of hormones, like maintaining body weight, eating a nutritious diet, exercising, personal hygiene, managing stress, limiting sugary foods, etc.

Mental health constitutes the overall emotional, psychological and social well-being of a person. To lead a happy and healthy life, mental health should be taken care of as it affects the overall health of an individual.
Mental health affects the way a person can think, feel or act when it comes to coping with life and its pertaining issues. It is really important to take care of your mental health as it can help you to cope with the stresses of life, be physically active and healthy, have good relationships around you, contribute to the community’s well-being, work efficiently and productively, and come with your potential.

There are various ways or things that can enable you to improve your overall mental health being, such as:
• Staying positive and focused: It is important to balance your emotions to have a positive outlook that can influence your activities. It will help you to face negative emotions and respond in the best of ways. Besides, a positive attitude relates to a better focus towards your goals.
• Taking care of physical health: Mental health corresponds to the physical being where being physically active can reduce strain and depression. It can help you to stay in a good mood while practising some beneficial life hacks, like getting adequate sleep, having healthy food, practising meditation such as yoga and relaxation techniques etc.
• Connecting with others: Having some strong social relationships can help you to cope with stress and get involved with friends or family in building a connection.
• Developing coping skills and meaning of life: It is better to learn some methods that can help you get out of stressful situations along with going through new learning skills to explore your life.

Menopause is the transitional stage in a woman’s life that can cause symptoms that may last for months or even years. Some common symptoms include hot flashes, night sweats, mood changes, irritability, tiredness, insomnia etc. Besides these symptoms, a woman is at risk of several diseases during this period including obesity, heart disease, diabetes, osteoporosis, etc. It may be a concern for some but it is always better if you consult the doctor and go through the evaluation process.
The treatment procedure comprises relieving the signs and symptoms of menopause, which may include:

• Hormone therapy: When it comes to hot flashes, estrogen therapy is the effective option to get relief from this. Besides, estrogen also helps in the prevention of bone loss. Though long-term uses may concur with some risks, but this therapy has shown benefits for women during menopause.
• Cognitive behavioural therapy (CBT): This talking therapy can be used to help with low mood and anxiety problems, along with some symptoms of hot flashes and joint pain.
• Low-dose antidepressants: There are some antidepressants from the class of drugs known as selective serotonin reuptake inhibitors (SSRIs) that help in decreasing hot flashes. Besides, these can be helpful for mood disorders.
• Vaginal estrogen: Estrogen can be directly used over the vagina in the form of vaginal cream or tablet to relieve vaginal dryness.
• Medications for osteoporosis: While bones are affected during this phase, your doctor may prescribe medications for the same to reduce bone loss. You may be given some vitamin D supplements to strengthen the bones.
• Clonidine: This medication may be administered to treat high blood pressure which in turn can help you get some relief from the hot flashes as well.
• Gabapentin: While some women may not be able to use hormone therapy due to their health concerns, this dosage of drugs can help prevent seizures and reduce hot flashes.

Menopause can prompt many symptoms where the need for medications and proper treatment can arise. With the changing physical and psychological paradigm of a woman’s body, a doctor can recommend therapies to counter the hormonal imbalance and medications as well to get relief from the symptoms.
Quick Fact:
Some symptoms of menopause, such as irregular periods and hot flashes may appear before you undergo menopause.
Possible treatments for menopause
The most common treatments preferred during menopause are:
• Hormone replacement therapy (HRT): This therapy is the primary treatment for menopausal symptoms and comprises the hormones namely estrogen and progesterone that may be lacking in the body. With estrogen supplements, symptoms like hot flashes, vaginal dryness and osteoporosis can be treated. However, estrogen can also increase the risks of some diseases, like uterine cancer. Therefore, with respect to the health condition of a woman, a doctor can choose the right option for her.
• SSRI: Selective serotonin reuptake inhibitors (SSRIs) can be used for hot flashes, anxiety and depression symptoms.
• Vaginal moisturizers: For vaginal dryness, non-hormonal vaginal lubricants or moisturizers may be suggested.
• Lifestyle changes: There are some home tips that can be dispensed for managing the symptoms of menopause, such as:
I. Staying cool and comfortable: Dressing in loose and layered clothing during warm and torrid temperatures can help you cope with hot flashes.
II. Exercising regularly: It is advised to exercise moderately for 20-30 minutes a day which can boost your energy and improve your mood.
III. Managing weight: It is always recommended to manage weight during menopause where the calorie intake should be reduced by 400 to 600 calories.
IV. Consult a specialist: You can consult a therapist or psychologist when you are feeling depressed or stressed or you can talk to your family members or loved ones so that they know what are you going through.
V. Taking Supplements: Taking vitamin D, calcium and magnesium supplements to improve your energy, and sleeping patterns and also reduce the risk of bone loss.

Hormone therapy is considered the primary treatment for the symptoms of menopause. But before opting for it, a health professional will go through your medical history and health condition with respect to the benefits and risks pertaining to it.
Quick Fact:
Women suffering from post-menopausal symptoms can also benefit from (HRT) hormone replacement therapy.
Hormonal therapy
As you may be going through menopause, your ovaries can no longer produce the levels of estrogen and progesterone that they used to. When the levels of these hormones is decreasing in the body, it can relate to many uncomfortable symptoms including hot flashes, vaginal dryness, insomnia, mood swings, night sweats etc. As a result, hormone therapy can boost the levels of this hormone and help in relieving some of the symptoms.
Types of hormone therapy (HT)
While it depends upon your health care professional to whether consider HT or not, there are two main types of hormone therapy that are considered best during menopause:
• Estrogen therapy: In this therapy, estrogen will be used alone. During this procedure, a low dose of estrogen in the form of pills or patches may be prescribed for each day. Besides, estrogen may also be given in the form of cream, gel or spray which can help in relieving menopausal symptoms along with preventing bone loss.
• Estrogen Progesterone or Progestin Hormone Therapy: As the name suggests, this therapy is also known as combination therapy. In this therapy, a combination of estrogen and progesterone is provided for the patients. Sometimes, progestin may be used instead of progesterone, which is a synthetic form of the same. This may be given in the form of pills or patches as well.
Benefits of HT
Besides relieving the symptoms of menopause, HT concurs with other health benefits including reducing the risk of bone loss, improving mood, decreasing tooth loss, lowering the risk of diabetes and colon cancer, etc.