The best Menopause diet plan is one that provides you with the essential nutrients to upkeep your hormone balance, protect your bones and heart and keep your metabolism optimum.

There is not one size fits all approach, when it comes to your diet at menopause. Different women go through different menopause symptoms, hence each has her own nutritional needs to cover.

However, all the women go through certain specific changes in the functioning of hormones and fat metabolism, which often put you at risk of menopausal weight gain, hot flashes, weak bones and sleep problems.

That’s why Menopause diet should specifically focus on the foods and nutrients that will support your health during Perimenopause and post Menopause.

While the dietary principles are very similar to those of a healthy being, menopause diet plan involves a little more discipline towards meal portions, meal timings and choice of food items.

In this post, you will learn about your nutritional requirements at menopause.

You will also find food lists of the best, worst foods and of the essential nutrients for Menopause Diet. And based on this, you will find a 7 days vegetarian meal plan to begin your health journey at menopause. Let’s get started!

What is Menopause?

Menopause means “pause” or permanent stop on menstruation. It is a natural biological stage in the life of a woman.

Onset of menopause brings changes in multiple hormones that help this process to take place. As a number of hormones are disturbed, it often causes multiple health issues for a woman.

Menopause is clinically declared when a female has not had menses for 12 consecutive months.

Menopause: A time of Transition

During Menopause a woman undergoes changes in the level of hormones, which affect her body and mind alike. This hormonal transition begins as early as the late 30s for some and later around the early 40s for most of the women.

Lifestyle choices, Dietary intake, and often hereditary factors complicate hormonal transition for women during perimenopause.

Perimenopause

The prefix ‘peri’ means around. It is the period close to menopause. This is a 4-11 year period that mostly takes place around 40 years of age.

Perimenopause is marked by fluctuating estrogen levels and declining levels of progesterone. Both of these hormones are involved in the regulation of the menstrual cycle.

This estrogen issue now encourages storage of fat around the abdomen. Also known as visceral fat, this belly fat is metabolically active. It leads to further hormone imbalances and weight gain.

That’s why, a woman often experiences the health symptoms of Estrogen dominance (high Estrogen levels compared to Progesterone). And one of these is belly fat or menopausal weight gain.

This type of fat is not good because it increases the risk of type-2 diabetes, heart diseases, and other overweight complications.

Post Menopause

After these 12 months are over, then the woman has really entered into post menopause. The term is used interchangeably with menopause however.

During post menopausal years, a woman naturally has lower metabolism as compared to what it was during her youth. That’s why, she naturally gains weight during post menopause.

However, some hormone imbalances such as insulin resistance and high Estrogen may predispose her to obesity and other weight related problems.

What Diet is Best for Menopause?

During menopause, the digestive fire and metabolism of a woman slows down. It leads to several digestive disorders and eventually nutritional deficiencies.

One should follow a balanced diet for Menopause that is rich in fresh, natural, and wholesome foods. This will ensure intake of adequate amount of dietary nutrients.

However, just eating healthy foods is not enough! You may still face nutritional deficiencies if your metabolism is poor or if you have underlying digestive system problems.

Hence, it is important to include foods that support digestion and metabolism. One should also follow healthy dietary habits and a lifestyle that supports your digestive fire and heals your digestive system.

This will ensure that you are able to absorb the nutrients from the foods that you are taking in.

13 essential nutrients for Menopause Diet-min

What Foods are good for Menopause Diet?

Best Foods for Menopause includes elements from a selection of different food groups to cover your nutritional needs. During perimenopause, a woman is prone to nutritional deficiencies.

Lack of nutrition impacts the functioning of her body systems, leading to functional symptoms of fatigue, anxiety, poor bone health, weight gain, and poor heart health.

Here is a list of nutrients and foods that are essential for a healthy and balanced Menopause Diet:

1. Calcium Rich Foods

Joint pain and back pain along with high risk for fractures are some of the biggest health problems faced by women in perimenopause and post menopause. One should include calcium rich foods to support bone health and joint health during menopause.

  • Milk, Yogurt, and Cheese
  • Herbs such as Fenugreek, Fennel, and Celery Seeds
  • Seeds such as Sesame Seeds, Chia Seeds, and Basil Seeds

2. Estrogen Rich Foods for Menopause

High intake of Estrogen rich foods or phytoestrogens can significantly improve your health at menopause. They provide plant based estrogen that can help to regulate your fluctuating hormones during perimenopause.

  • Seeds such as flax seeds, pumpkin seeds, and sesame seeds
  • Soy products such as tofu, soy beans, miso paste, and fermented soy products
  • Nuts and dry fruits such as almonds, walnuts, figs, and apricots
  • Vegetables and Legumes

3. Vitamin D

It is an essential nutrient that supports your immune system health, heart health, and bone health. Vitamin D generation from the sunlight reduces as we age.

Vitamin D Sources-min

That’s why elderly (60+ years) need to spend more time under the Sun to produce same amount of Vitamin D.

  • Usually 10 -15 mins per day for 3 days a week is optimum to generate enough Vitamin D.
  • Early morning (2 hours after the sunset) and late evening (2 hours before the sunset) timings are considered to be the ideal timings of sun exposure.
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4. Omega 3 Rich Foods

Omega-3 rich foods promote health of the body and brain. Several studies indicate that Omega 3 foods can reduce psychological distress, anxiety, and mood swings.

Additionally, Omega 3 foods prevent inflammation in the body, hence supporting heart health and immunity. Omega 3 foods also support fat metabolism.

Foods that provide healthy fats-min
  • Nuts and seeds such as flax seeds, walnuts, hemp seeds, almonds, and chia seeds.
  • Fish and other sea food such as oysters and shrimps
  • Beans and lentils such as soy beans, kidney beans, and black eyed beans
  • Seaweed
  • Mushrooms such as shiitake mushrooms, enoki, and shimeji mushrooms
  • Sprouts

5. Antioxidants

Antioxidants are essential to support a healthy immune system, hence prevent recurring infections that are commonly observed during menopause.

Additionally, antioxidants reduce inflammation and support the healthy functioning of all the body systems including the heart, digestive system, blood, and plasma tissues.

  • Berries such as grapes, goji berries, black berries, jamun, and blue berries
  • Vegetables such as beetroot, spinach, potato, pumpkin, and gourds
  • Fruits such as apples, mango, start fruit, and jack fruit
  • Sprouted grains and vegetable sprouts

6. Iron Rich Foods

Iron rich foods are essential during perimenopause, when your periods are irregular. Many women face low Hemoglobin levels due to heavy bleeding or due to iron deficiency.

Iron rich foods also help to prevent Menopause symptoms related to Fatigue, restlessness, and lack of focus.

  • Vegetables such as beetroot and leafy greens such as drumstick leaves, spinach, and amaranth leaves.
  • Beans and lentils such as kidney beans, black eyed beans, horse gram, and black gram.
  • Dried fruits such as dates, raisins, apricots, and figs
  • Nuts and Seeds
  • Herbs such as Amla, curry leaves, coriander, and basil

7. Potassium Rich Foods

Potassium is vital to keep your circulatory system and digestive system intact. One should avoid common salt in the diet and increase potassium-rich foods to prevent water retention, swelling, and edema. Potassium also prevents constipation by supporting the movement of the food through intestines.

  • Green leafy vegetables such as spinach, drumstick leaves, curry leaves, amaranth leaves, and kailan
  • Dried fruits such as prunes, raisins, apricots, figs, and dates
  • Cucumber, Zucchini, ash gourd, and other squashes
  • Mushrooms

8. Iodine foods

Iodine is essential for the functioning of the thyroid. A majority of the women suffer from poor thyroid function due to fluctuating hormones during perimenopause.

Inclusion of Iodine rich foods will prevent related symptoms of sluggishness, hair fall, and poor skin tone.

  • Seaweed such as kelp for Iodine
  • Baked potato and sweet potato with peel for Iodine
  • Eggs and dairy for Iodine
  • Iodized salt and pure sea salt

9. Fibre Rich Foods

Dietary fibre is vital to boost the functioning of a sluggish digestive system during perimenopause. Dietary fibre also acts as food for the gut bacteria, hence keeping your metabolism, immunity, and brain health in good shape. Include a variety of fibre rich foods and supplements to support your health in perimenopause.

  • Green leafy vegetables, cruciferous vegetables such as cabbage, cauliflower, and broccoli, and Sprouts
  • Whole Grains, Beans, and Lentils
  • Psyllium husk
  • Nuts and seeds such as flax seeds and chia seeds

10. Probiotics

Probiotics support the health of our gut microbiome. They form an essential part of Menopause Diet. Probiotics help to maintain required number of gut microbes as they are food sources that give healthy bacteria, fungi, and yeast to our body.

Probiotic Foods-min

A healthy gut microbiome is key to our physical and mental health.

  • Curd or Takra (Buttermilk)
  • Kefir
  • Pickles
  • Miso Paste
  • Tempeh
  • Sour Dough
  • Kanjika
  • Kavass
  • Idli
  • Kimchi
  • Kombucha
  • Sauerkraut
  • Cheese
  • Natto

11. Prebiotics

Prebiotics act as food for our gut microbiome. They support both the quality and quantity of healthy microbes.

  • Whole foods such as fruits, vegetables, whole grains, beans, and lentils
  • Sprouted grains and beans
  • Fungi and mushrooms

12. Proteins for Menopause Diet

Protein Foods-min

Proteins are the building blocks of our physical body. Adequate amount of proteins is required in your meals to avoid muscle loss and fatigue.

In fact, insufficient amount of proteins in your diet often leads to sluggish thyroid, poor fat metabolism, and nutritional deficiencies.

  • Beans, Lentils, and whole grains such as quinoa
  • Dairy such as milk, curd, and cheese
  • Lean meat products
  • Green leafy vegetables and cruciferous vegetables
  • Sprouted grains and vegetables

13. Selenium rich Foods

Selenium supports thyroid function and promotes immunity. Regular intake of Selenium rich foods will prevent Menopause symptoms related to poor thyroid function and also prevent inflammation.

Selenium Foods-min
  • Brazil Nuts
  • Seaweed
  • Beans
  • Lentils
  • Sprouts
  • Sunflower seeds
  • Brazil Nuts
  • Shellfish
  • Beef
  • Turkey
  • Chicken
  • Mustard Seeds
  • Ground Ginger
  • Oat bran
  • Barley
  • Pinto Beans
  • Garlic

Menopause Diet starts with Awareness | Mind what you put inside your mouth

Of course, isn’t that what we’ve been saying all along? Ever heard the statement, “you are what you eat?”

Well, the tip is this: when you purchase food items, read the labels where available. Take note of what is in it and the percentage/weight present. This helps you keep track of how much of what you are about to take.

Stimulants? Alcohols? You shouldn’t be thinking too much about that. Caffeine shouldn’t be anywhere near the top of your list. That’s if it’s even there at all.

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Sugar, sugar, sugar. Sugar everywhere. Be wary of sugar. Avoid it.

Worst Foods for Menopause Diet

  • Remove sugar in the form of white sugar, artificial sugar and all sugary processed foods.
  • Reduce and remove caffeine. It leads to quick spike in your activity level, but eventually causes energy crashes. This makes you eat more sugary foods.
  • Remove alcohol and smoking altogether. Both of these have similar stimulating effect as caffeine on the body, a quick energy boost and then crash. Also, alcohol and smoking cause and make hormone imbalance worse.
  • Avoid excess table salt. It causes water retention in the body and thus may contribute to increasing weight. 
  • Remove fruit juices, sweetened beverages, carbonated beverages and flavored waters. All of these contain lots of sugar which cause weight gain.
  • Avoid processed foods and quick meals. They push in empty calories and devoid you of essential nutrients from your meals.
  • Vegetable oils that are highly refined and hydrogenated are number 1 source of inflammation in the body besides sugar. Avoid processed foods, fried foods, snacks and dietary consume of oils such as corn oil, safflower oil, canola oil, soybean oil and many other processed varieties.
  • Reduce your intake of simple carbohydrates and fast foods.
  • Avoid snacking in between meals.

7 Days Menopause Diet Plan (Vegetarian)

Having learned the best and worst foods for Menopause, you might wonder how to do it. How do you combine these food items? How do you ensure you’re getting enough nutrients without getting on the wrong tracks?

Here is a sample 7 days Menopause Diet Plan for you:

Day 1Breakfast (8 – 9 AM): Apple Cinnamon Oats Porridge + 1 cup herbal tea
Mid Morning Snack (11 AM): Roasted Black Gram + Lemon Ginger Tea
Lunch (12 – 1 PM): 1 Bowl brown rice + Sprouted Mung Beans Soup + Cucumber Salad + 1 cup green tea
Early Evening Snack (3-4 PM): Fresh Fruit + Handful of pumpkin seeds
Dinner (6 -7 PM): Thai Green Curry + 1 Bowl brown rice
Day 2Breakfast (8 – 9 AM): Cabbage Stir-fry with 1 bowl millets porridge + 1 cup herbal tea
Mid Morning Snack (11 AM): Roasted Black Gram + Lemon Ginger Tea
Lunch (12 – 1 PM): 1 Bowl brown rice + Spinach Daal + ½ bowl curd
Early Evening Snack (3-4 PM): Fresh Fruit + Handful of pumpkin seeds
Dinner (6 -7 PM): Vegetable Khichadi or Porridge + Herbal Tea
Day 3Breakfast (8 – 9 AM): Mung Beans Dosa (Pancake) with Mint Chutney + 1 cup herbal tea
Mid Morning Snack (11 AM): 5-6 Blanched Almonds + Fruit
Lunch (12 – 1 PM): 1 Bowl brown rice + Sprouted Black Gram curry + cucumber salad + 1 cup green tea
Early Evening Snack (3-4 PM): Fresh Fruit + Handful of pumpkin seeds
Dinner (6 -7 PM): 1 Bowl brown rice with Bottle Gourd soup + Herbal Tea
Day 4Breakfast (8 – 9 AM): Okra stir-fry with 2 chapati + 1 cup herbal tea
Mid Morning Snack (11 AM): 5-6 Blanched Almonds + Fresh Fruit
Lunch (12 – 1 PM): 1 Bowl brown rice + Spinach Daal + ½ bowl curd
Early Evening Snack (3-4 PM): Fresh Fruit + Handful of sunflower seeds + Herbal Tea
Dinner (6 -7 PM): 1 Bowl millets porridge + Mixed Vegetables
Day 5Breakfast (8 – 9 AM): Apple Cinnamon Oats Porridge + 1 cup herbal tea
Mid Morning Snack (11 AM): Butter milk + 5 Blanched Almonds
Lunch (12 – 1 PM): 1 Bowl brown rice + Chickpeas Curry + green salad + 1 cup green tea
Early Evening Snack (3-4 PM): Fresh Fruit + Handful of sunflower seeds
Dinner (6 -7 PM): 1 Bowl brown rice + Carrots Green Peas stir-fry
Day 6Breakfast (8 – 9 AM): Vegetable Upma with Coconut Chutney + 1 cup herbal tea
Mid Morning Snack (11 AM): Butter milk + 5 Blanched Almonds
Lunch (12 – 1 PM): 1 Bowl vegetable fried rice + Sprouted Mung Beans Soup + 1 cup green tea
Early Evening Snack (3-4 PM): Fresh Fruit + Handful of sunflower seeds
Dinner (6 -7 PM): 1 Bowl brown rice with Veg Miso Soup
Day 7Breakfast (8 – 9 AM): Apple Cinnamon Oats Porridge + 1 cup herbal tea
Mid Morning Snack (11 AM): Roasted Black Gram + Lemon Ginger Tea
Lunch (12 – 1 PM): 1 Bowl brown rice + Spinach Daal + 1/2 bowl curd + 1 cup green tea
Early Evening Snack (3 – 4 PM): Fresh Fruit + Handful of sunflower seeds
Dinner (6 -7 PM): 1 Bowl millets porridge + Mixed Vegetables + Herbal Tea
7 Days Vegetarian Menopause Diet Plan

Menopause Diet Recipes

Mung_Beans_Pesarattu
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5 from 1 vote

Moong Beans Dosa (Pancake) | Pesarattu with Coconut and Curry Leaves Chutney

Pesarattu as it is called in India is a protein packed delicious and highly nutritious pancake made form whole mung beans. Have it with coconut curry leaves chutney to make a complete meal and ideal breakfast. Great for kids, Diabetics, PCOS, pregnancy and for all who enjoy healthy breakfast.
Prep Time30 mins
Cook Time30 mins
Soak Time6 hrs
Course: Breakfast
Cuisine: Indian
Diet: Diabetic, Hindu, Low Calorie, Vegan, Vegetarian
Keyword: moong beans
Servings: 4 people
Author: Nidhi Bansal
Cost: $10

Equipment

  • Grinder or Food Processor for Coconut Chutney
  • Broad and Shallow Pan or Tawa to make pancake
  • Ladle to make pancake
  • Sharp Spatula for the pancake

Ingredients

For Coconut Curry Leaves Chutney

  • 200 g Fresh Coconut With Peel or without peel
  • 2-3 Sprigs Curry Leaves
  • 1 inch Fresh ginger root optional
  • 1 small green chili optional
  • 1 tsp Rock Salt To taste
  • ½ tsp Roasted Cumin Powder optional
  • 1 tsp Dried onion powder optional
  • ½ Cup Water To make chutney

For Moon Beans Dosa

  • 1 cup Whole Mung Beans About 200 g
  • 2-3 sprigs Fresh curry leaves
  • 1 inch Fresh Ginger Root Pound or grated or replace with dry ginger powder (1 tsp)
  • tsp Salt to taste
  • 1 tsp Roasted Cumin Seeds powder
  • cups Water Make sure that the mix is consistent and flowing. Change amount of water to your requirement.
  • 3 tbsp Ghee or Coconut Oil To make the Dosa
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Instructions

Preparing the Coconut Chutney

  • Cut the fresh coconut into small pieces.
  • Peel the ginger and cut in small pieces.
  • Wash and separate the curry leaves and keep aside.
  • Add all the ingredients to the grinder along with water.
  • Grind till it makes a smooth chutney mix.

Making Pesarattu Batter

  • Add mung beans to a large bowl and wash well.
  • Soak in water for 4-6 hours. Keep water height around ½ inch above the mung beans.
  • Now add the mung beans, ginger, salt, curry leaves and a little water to the grinder. Mix well to make a runny and consistent batter.
  • The batter should be of pouring consistency, yet thick and spreadable to make the pancakes.

Making the Dosa

  • Heat a pan on medium flame. Spread some ghee on the pan. 
  • Once the pan is medium to hot, it is ready to make the dosa. Check by splashing a few drops of water on the pan. It will quickly steam off.
  • Pour ½ to ¾ of ladle batter on the pan. Then quickly spread it into a thin layer starting from the centre and moving towards the edges of the pan.
  • Let the base cook and become crisp. Sprinkle some ghee on top. Sprinkle a few drops of ghee on the sides of the dosa as well.
  • When the base is golden and crisp, turn over and cook the other side (for few seconds). You may or may not need to cook the other side, depending on the thickness of your batter.
  • Serve the Dosa with the coconut chutney. Enjoy!
    Mung_Beans_Pesarattu

Notes

For the Pesarattu

  • Consistency of the batter is the key. Make sure that the batter is thick yet spreading such that you are able to easily make the dosa.
  • If the batter is too thin, then you can thicken it up with some ragi (finger millet flour) or any other flour of your choice.
  • If it is too thick and hard to spread, then add some water to the grinder in the mixer itself. Directly adding water to the batter makes it difficult to make the dosa (they become too sticky).
  • Higher soaking time makes a softer dosa. If you enjoy crispy and crunchy pesarattu, then keep soaking time to 4-6 hours only.
  • More soaking will lead to sprouting of beans, which increases the health quotient of the dosa. So, you can try both ways and see which one you like more.

For the Coconut Chutney

  • You can make the chutney with desiccated coconut too. However, the taste of freshly grated coconut is creamier, fresher and so much more nicer.
  • Add the herbs of your choice. We added ginger and curry leaves. You can add onion powder, chili, and replace curry leaves with coriander leaves or others that are available to you.
 
purple cabbage recipes fried rice
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5 from 1 vote

Purple Cabbage Stir-fried Rice

Purple Cabbage Fried Rice is a simple one-pot recipe with rich aroma of Indian spices and health benefits of cabbage. It can be easily made with leftover boiled rice and delicious appetite promoting herbs.
Prep Time15 mins
Cook Time10 mins
Course: dinner
Cuisine: Indian
Keyword: fried rice
Servings: 4 people
Author: Nidhi Bansal
Cost: $5

Ingredients

  • 2 cups Purple Cabbage finely chopped
  • 1 Green Chili optional
  • 2 tbsp raw peanuts
  • tsp Mustard Seeds
  • tsp Turmeric Powder
  • 1 inch Ginger finely grated
  • Pinch Asafetida
  • 12 Fresh Curry Leaves
  • 1 Medium Onion Finely Chopped
  • 3 cloves Garlic
  • 3 cups Cooked Rice
  • 1 tbsp Cooking Oil Olive Oil, Peanut Oil, Ghee, or Coconut Oil
  • 2 tsp Rock Salt To taste

Instructions

  • Finely chop purple cabbage and keep aside.
    purple cabbage sliced-min
  • Finely chop onion, green chili, and garlic. Grate or pound the ginger.
  • Heat the pan and put oil in it.
  • Add mustard seeds and asafetida when the oil is little hot.
  • Let the seeds crackle. Add curry leaves, raw peanuts, and green chili and stir well.
  • Now add onion, garlic, and ginger.
  • Once the mix turns golden brown, add purple cabbage, Turmeric powder, and Salt.
  • Mix well and cover. Lower down the heat to medium and let the cabbage cook.
  • After about 5-7 mins, purple cabbage will start to turn soft and nearly 70% cooked.
  • Add rice. Mix well. Cover and lower down the heat.
  • Let the mix be on heat for another 1 min, then close the heat and let it still be covered.
    purple cabbage recipes fried rice
  • Serve when ready! Enjoy!
Oatmeal
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5 from 1 vote

Oatmeal for Breakfast

A warm oatmeal makes for a hearty and filling breakfast. Add nuts and seeds to make your oatmeal crunchy and rich in healthy fatty acids.
Prep Time10 mins
Cook Time20 mins
Course: Breakfast
Servings: 2
Author: Nidhi Bansal
Cost: $5

Equipment

  • Pan

Ingredients

  • 1 cup Rolled Oats If cooking steel cut oats, then cooking time will be longer and more water (3 times) would be needed.
  • 2 cups water
  • ½ cup Fresh Milk
  • 1 tbsp Ghee or Coconut Oil
  • tsp Spice Mix Add spices per your Dosha and preference
  • 1 pinch Rock Salt
  • 1 tbsp Roasted Pumpkin Seeds
  • 1 tbsp Raisins Kapha can remove raisins or used overnight soaked raisins
  • 1 Medium Apple or Pear

Instructions

  • Cut the apple or pear into small (½ inch) cubes. Keep aside.
  • Add ghee to pan and then roast the oats a little.
  • Now add in water and cut fruit.
  • Bring the oats and water to a boil.
  • Add in salt and spices. Reduce the heat to a simmer.
  • Cook for 15 minutes while lightly stirring in between.
  • Now add milk and cook for another few seconds till it mixes well. (optional)
  • Serve in bowl with nuts, seeds, and raisins.

Notes

Here’s how to prepare oatmeal for specific Dosha:
1. Vata and Pitta: Add little fresh cow’s milk, ghee or coconut oil, nuts, and raisins to your oatmeal. You can also add in jaggery. In the spice mix, add in cinnamon, cardamom, and nutmeg.
2. Kapha: Add in apple or pear and litlte ghee while cooking the oatmeal. In the spice mix, add in nutmeg, fennel, and pippali powder.

Before you Go!

These Menopause diet tips will help you to balance your hormones and prevent menopause symptoms spontaneously. And they will also make you healthier, stronger and more resistant to disease.

Moreover, there are no side effects and no extra cost is involved. These diet and nutrition guidelines can easily be followed at home and be adopted without any expensive supplements or hormone therapies.

Nature provides us with the best tools to fight off health disorders that come in our way. Let us all adopt a holistic and healthy lifestyle and promote health for our better future!

With proper management, you can get through menopause with minimal or no hassles. So, get started today!

Now we want to hear from you. Do write to us for any queries and feedback. If you have tried any of the above menopause diet approaches, then do share your experience with us. We will get back to you the soonest.

Wishing you vibrant health!

References

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About the Author

Nidhi Bansal

Nidhi is the Founder of Medhya Herbals, a wellness venture that offers natural health solutions for Women. She has set on a mission to solve & simplify women's health care problems with all natural and holistic Ayurveda. Medhya Herbals offers Ayurvedic treatment through 1:1 Doctor consultations, Personalised Diet, Lifestyle and Exercise plans and online learning programmes. Start healing today!

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