Beyond soy: a science-and-Ayurveda-informed nutrition framework for perimenopause through post.
Menopause is not a single event but a metabolic transition that often spans a decade. Insulin sensitivity changes, bone turnover accelerates, and inflammation creeps up.
Protein matters more, not less. Aim for ~1.2–1.6 g/kg/day across 3 meals to protect lean mass and stabilize blood sugar.
Phytonutrients in cruciferous and allium vegetables support estrogen detoxification. Add berries and dark leafy greens daily.
Calcium and vitamin D are necessary but not sufficient — strength training is the lever that drives bone density.
Ayurveda emphasises grounding (Vata-pacifying) routines during peri: warm cooked meals, ghee, root vegetables, and consistent meal timing.
