Menopause brings changes in hormone levels that can affect a woman's health and wellbeing. Eating a nutritious diet is essential to help minimize unpleasant symptoms and reduce the risk of conditions like heart disease and osteoporosis. Here are some of the best foods to eat during menopause:
Fruits and Vegetables
- Fruits and vegetables should make up a large part of your diet. They are packed with antioxidants, phytoestrogens, vitamins, and minerals.
- Phytoestrogens from foods like soy, flax seeds, sesame seeds, oats, barley, beans, lentils, apples, carrots, ginseng, licorice root, and alfalfa may help relieve hot flashes and night sweats.
- Antioxidants in brightly colored fruits and veggies can counter cell damage from fluctuations in estrogen. Berries, leafy greens, bell peppers, and broccoli are great choices.
Calcium and Vitamin D Rich Foods
- Getting enough calcium and vitamin D helps prevent osteoporosis. Good options include:
- Dairy products like milk, cheese, and yogurt
- Fortified plant-based milk
- Canned salmon with bones
- Fortified cereals, orange juice, and plant milks
Plant-Based Proteins
- Incorporating more plant proteins like beans, lentils, nuts and seeds ensures you get enough iron and essential fatty acids:
- Beans and lentils are also excellent sources of fiber, which can aid digestion.
- Flax, chia and hemp seeds provide omega-3 fats.
- Soy foods offer isoflavones, a type of phytoestrogen.
Healthy Fats
- Choose mono and polyunsaturated fats that are beneficial for heart health:
- Olive oil
- Avocados
- Nuts and seeds
- Fatty fish like salmon and mackerel
Whole Grains
- Whole grains like brown rice, barley, farro, buckwheat, oatmeal provide fiber, protein, iron and B vitamins.
- They help manage blood sugar and weight - important during hormone fluctuations.
Herbs and Spices
- Herbs like basil, oregano, thyme contain antioxidants.
- Ginger may help relieve nausea and digestive issues.
- Turmeric has anti-inflammatory benefits.
Staying Hydrated
- Being well hydrated can help reduce menopause symptoms like hot flashes. Herbal teas, coconut water, eating water-rich fruits/veggies and drinking enough water is key.
The nutritional needs of each woman going through menopause are different. I recommend getting advice from a doctor or registered dietitian to craft an eating plan tailored to your health status and needs.
At
Renew Hormone Institute, our physicians and dietitians specialize in helping women navigate menopause symptoms through customized nutrition plans, lifestyle changes and bioidentical
hormone therapy when needed. Contact us today to schedule a consultation.
