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For years, the kitchen has been a place where many Indian mothers express care. Starting from preparing nutrient-rich tiffins in the morning, serving your favourite dish on your low days, or preparing a special Sunday spread after a tiring week, mothers make food a complete meal. However, as women enter menopause, a quiet shift takes place and the hands that have always served selflessly need attention – emotionally, socially, and nutritionally.
Since menopause is still a hush-hush topic, this Mother’s Day, Slurrp interviewed Esha Bhardwaj, an Emotional Wellness Coach and therapist, to learn the telltale signs of menopause, so that families can lend them a shoulder to lean on. Also, to make sure mothers get the best nutrition, the Slurrp team also got inputs from Vidhi Chawla, a Delhi-based dietitian and the founder of Fisico Diet and Aesthetic Clinic.
Menopausal Changes In Women’s Bodies
Menopause brings about hormonal shifts that can impact everything from metabolism and bone density to sleep patterns and mood. The best ways to navigate the changes are food and the right nutrition. However, even amid drastic changes, mothers tend to prioritise feeding others rather than addressing the issues, let alone taking care of themselves.
As per Esha Bhardwaj, “In Indian families, most women are conditioned to quietly carry their pain, whether it’s physical, emotional, or hormonal. Menopause is still seen as a ‘private matter’, and speaking about it often invites judgment, not support. Many Indian women carry shame around weight gain, emotional eating, or even saying no to cooking.”
The Psychological Relationship Between Cooking And Menopause
During menopause, cooking can either become a coping mechanism or a burden. Some women overcook or become hyper-focused on meals to feel needed. Others withdraw completely, losing interest in food and nourishment.
“In Indian homes, food is an expression of love, and mothers are expected to serve before they even sit down to eat. Even when their own bodies are aching, they continue to prioritise the family’s meals out of habit and guilt,” Esha Bhardwaj talks about the unsaid norms. “In Indian families, we rarely pause to ask why a woman suddenly stops eating with joy or becomes detached in the kitchen. Often, her changing relationship with food reflects emotional exhaustion, unmet needs, or a lack of appreciation. These shifts are not laziness, they are silent signals of internal overload.”
Top 5 Nutrients For Menopausal Women
Upon speaking with Vidhi Chawla, Slurrp noted the essential nutrients for every woman going through menopause.
Calcium
Calcium is the most important nutrient during menopause. “During the phase, there is an accelerated bone loss, which can increase the risk of osteoporosis and fractures,” Vidhi informs.
Vitamin D
Vitamin D is essential for absorbing the calcium that you are ingesting. It also boosts the immune system.
Proteins
One of the most important macro nutrients every menopausal woman should have in her diet is protein. As per Vidhi Chawla, “Since menopausal women lose muscle mass, proteins can help them recover it.” Also, proteins help to support metabolism and tissue repair.
Omega-3 Fatty Acids
To help women with mood swings and hot flushes, the consumption of omega-3 fatty acids becomes essential as they can support heart health and reduce inflammation.
Fibre
Last, but not least, is fibre. Since menopause can affect digestion, make sure you take good fibre and improve your metabolism. It's important to take a good amount of fibre also to maintain weight.
Myths About Menopause
The Delhi-based dietician Vidhi Chawla busts some popular myths about menopause.
- The first myth is that people say supplements can fix everything, but the truth is that supplements can be helpful in some cases, but they cannot replace a balanced diet and a nutrient-rich diet, and getting 7 to 8 hours of sleep, being active, and doing a 40-minute activity daily. So if you're taking supplements but are not taking care of the other pillars of health, then you cannot have a smooth menopause.
- Another myth is that women should cut out all the carbs to lose weight after menopause, which is not true. Carbohydrates are very important; they are macronutrients, and 60% of a diet should be from carbs. It's important that you know how to choose a carbohydrate, i.e. balancing between complex and refined carbohydrates. So choose more of whole grains, which would be better, because it will help in balancing blood sugar levels, energy, mood and gut health. Also, if you take a low-carb, very low-carb diet, it may affect the HPA axis, which creates more hormonal imbalance, and you see your symptoms getting aggravated by menopause.
- One of the other popular myths is that sugar cravings are just a part of menopause and there’s nothing you can do. Yes, cravings are common due to hormonal fluctuations, poor sleep, and stress, but they can be managed. A diet rich in all the nutrients, a balanced diet rich in fibre, healthy fat, and regular meals can stabilise the sugar levels and can also reduce the cravings. Also, emotional eating is a factor that people forget to account for.
Ingredients Menopausal Women Should Avoid
Listing out the ingredients to avoid, Vidhi narrates, “First, caffeine intake should not be more than 1-2 cups, because it can worsen the hot flushes, and it may also disrupt sleep. Next is alcohol consumption. Moderation is key if they are regular drinker. One drink per day is good because if you take more than that, it may trigger their hot flushes and interfere with their sleep, and increase the risk of osteoporosis and breast cancer also. The third is refined carbohydrates and ultra-processed foods because if you binge on these, then the blood sugar instability will be reduced, and can also promote weight gain and lead to increased inflammation, which can aggravate the symptoms of menopause.”
How Can Family And Kids Support Menopausal Women
In a typical Indian household, the pattern where the men and kids are used to being served by women needs to be balanced. If your mom is going through menopause, this Mother’s Day, you can try and be more present to her needs. “For a simple start, you can take note of subtle changes: your mother becoming more irritable, more withdrawn, or overwhelmed by even small tasks,” Esha Bhardwaj advises. “These are silent cues, asking for rest, kindness, and emotional space.”
As for children or men who don’t know their way around the kitchen can offer support in non-cooking tasks. From grocery shopping, washing the fruits and veggies, to chopping ingredients for salad, Vidhi Chawla recommends that families take some burden off the shoulders of mothers, making healthier dietary changes more manageable for the whole family.
“Adult children can look beyond the plate: Is she skipping her own meals? Is she too tired to cook, yet doing it anyway? This isn’t just tiredness, it’s over-giving. Ask her softly: “Can I handle dinner today?” or “Have you eaten, maa?” That one question could open the door she’s been holding shut for years,” Esha Bhardwaj further urges adult or working children to take a step forward for their mother.
