Menopause occurs when the ovaries stop producing oestrogen and progesterone. Average age in India and the UK is around 50–51, though earlier surgical or medically induced menopause is common. The transition is preceded by perimenopause, which can last 4–10 years.
Falling oestrogen drives several changes relevant to nutrition: fat redistribution from hips towards the abdomen, accelerated bone mineral density loss (risk of osteoporosis), and an adverse shift in lipid profile (LDL rises, HDL falls in some women). Hot flushes, sleep disruption, and mood changes are common symptoms.
Nutritional priorities include: adequate calcium (ICMR-NIN RDA is 1 000 mg/day; international guidelines for postmenopausal women target 1 000–1 200 mg/day from dairy, ragi and finger-millet, leafy greens, and fortified foods) and vitamin D to protect bone; limiting saturated fat and sodium given the rising cardiovascular risk; and maintaining protein intake to counter lean mass loss. Soy isoflavones have modest, mixed evidence for hot flush reduction.
Hormone replacement therapy (HRT) is an effective option for many women; decisions about it involve individual risk assessment — discuss with your gynaecologist. Work with a registered dietitian to tailor eating patterns to your symptoms and goals.