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DHAKA, July 29, 2026 (BSS) - Menopause is a natural stage in a woman’s life, and maintaining a healthy diet and lifestyle during this transition is essential for reducing health risks associated with hormonal changes.

Women generally stop menstruating between the ages of 45 and 55. However, menopause may occur earlier if both ovaries and the uterus are removed through surgery or if premature ovarian failure develops due to certain medical conditions.

The primary reason behind this change in a woman’s body is the decline in estrogen levels. Estrogen plays a vital role in the female reproductive system. It helps regulate the menstrual cycle, supports the development and release of eggs from the ovaries, and prepares the body for pregnancy and childbirth.

As women age, estrogen production gradually declines, particularly after menopause. Since this hormone regulates reproductive functions, the number of eggs stored in the ovaries also decreases over time, resulting in reduced menstrual flow and eventually the complete cessation of menstruation. As a result, the reproductive process comes to an end.

Effects of Hormonal Changes on the Body

Nutritionist Israt Jahan of Sajeda Hospital said menopause generally occurs between the ages of 45 and 55 as estrogen levels decline. Before menopause, estrogen helps protect women against heart disease. After menopause, this protective effect decreases, increasing the risk of cardiovascular problems. Women may also experience weight gain, increased blood fat levels, and a higher risk of osteoporosis, or bone loss.

“Sudden feelings of heat, excessive sweating, heart palpitations, and insomnia are also common symptoms. Therefore, women should pay close attention to their lifestyle during this period,” she added.

Areas Requiring Attention

She said bone loss can begin even before menopause. During this stage, women require approximately 1,200 milligrams of calcium and 800 international units of vitamin D daily. Therefore, they should include milk, dairy products, cheese, soybeans, nuts, walnuts, and small fish with edible bones in their daily diet.

Foods rich in magnesium can also help reduce symptoms such as depression and restlessness, she added.

Israt Jahan said selenium may help reduce hot flashes. Foods such as liver, tuna fish, tomatoes, onions, broccoli, and garlic are good sources of selenium. Soy-based foods and beans may also help manage hot flashes. However, spicy foods, tea, and coffee can increase the severity of hot flashes.

To help reduce excessive hair loss and maintain skin health during this stage of life, she recommended including vitamin E-rich foods such as soybeans, nuts, sprouted vegetables, and eggs in the diet.