Three foods women facing menopause should have: Fitness expert explains

Menopause is a physical stage in a woman's life when she stops having menstrual cycles. When a woman has not had her menstrual period consecutively for 12 months, it is an indication that she is at the end of her reproductive stage. This generally happens in the 40s or 50s, and it is a normal stage of ageing. It also comes with many changes, like hot flashes and night sweats, disturbances in sleep, mood swings, weakness of bones, discomfort in private parts, skin pigmentation, change in libido and most importantly, weight gain. Fitness expert and nutritionist Rujuta Diwekar, who has helped many celebs including Kareena Kapoor and Alia Bhat to transform their bodies for various roles, says three food items should be included in the diet of women who are facing the menopause stage: 

1) Walnuts
According to Rujuta, women in their menopause phase should have one walnut per day. It should be either eaten as soon as you get up or with your breakfast. Walnuts have good fats that can help women with a good skin tone and joint lubrication in the years of menopause. 
2) Jaggery and ghee
Have a spoon of jaggery with a little ghee for lunch. This will help improve the levels of iron and those who have extended periods of bleeding, up to 10 or 20 days. This mix is also good for proper bowel movement. 
3) Ragi
Rajgira or ragi should be included in the diet at least once a week. It can be eaten in the forms of roti, halwa, laddoo and more, for good digestion and hair. If you already have it once a week, have it two to three times a week.