During menopause, women face hormonal changes that can impact their health in various ways. To maintain bright and healthy eyes, it is recommended to supplement lutein. Lutein can be found in foods like kale, spinach, cabbage, and mustard greens and can improve age-related macular degeneration, cognitive function, reduce cancer risk, and support heart health. Additionally, calcium intake should be increased to slow down the process of osteoporosis. Adults need 800-1,000 mg of calcium per day, with higher needs for pregnant and lactating women. Foods like milk, dairy products, vegetables, and broccoli are good sources of calcium.
Vitamin D is essential for immunity, mood regulation, and preventing cardiovascular disease. Women should aim for 600-800 IU of vitamin D daily through sun exposure or supplementation. Omega-3 fatty acids are also crucial for heart health and can be found in sources like dairy products, avocados, walnuts, chia seeds
