Menopause & Diet
During the transition to menopause and beyond, the hormone estrogen begins to decline, disrupting your normal cyclical patterns of estrogen and progesterone.
Declining estrogen levels negatively impact your metabolism, potentially leading to weight gain.
These changes may also affect your cholesterol levels and how your body digests carbs.
Many women experience symptoms like hot flashes and difficulty sleeping during this transition period.
Additionally, hormone changes lead to declined bone density, which can increase your risk of fractures.
Fortunately, making changes in your diet may help relieve menopause symptoms.
Foods to Eat
There is evidence that certain foods may help relieve some symptoms of menopause, such as hot flashes, poor sleep, and low bone density.
Dairy Products
The decline in estrogen levels during menopause can increase women’s risk of fractures.
Dairy products, such as milk, yogurt, and cheese, contain calcium, phosphorus, potassium, magnesium, and vitamins D and K — all of which are essential for bone health.
Non Dairy Alternatives
Many Plant-based Milks Yogurt & Cheese will contain the same nutrition & vitamins - and will in the main contain less fat & calories than Dairy Products.
Soy products, in particular, are worth a look:
Soy is high in isoflavones. Isoflavones are a type of phytoestrogen. Phytoestrogens are chemicals found in plants that work like estrogens. Soy products may improve menopausal symptoms, such as hot flashes.
Healthy Fats
Healthy fats, such as omega-3 fatty acids, may benefit women going through menopause.
Research shows that omega-3 fatty acids benefit numerous heart disease risk factors, can improve eyesight & promote brain development in pregnancy & early life - but omega-3 supplements may help prevent and
treat depression and anxiety - research is inconclusive, but perhaps this may be why some menopausal women benefit from including good sources of omega-3 fatty acids in their daily diet.
Foods highest in omega-3 fatty acids include fatty fish, such as mackerel, salmon, and anchovies, and seeds like flax seeds, chia seeds, and hemp seeds.
Whole Grains
Whole grains are high in nutrients, including fiber and B vitamins, such as thiamine, niacin, riboflavin, and pantothenic acid - A diet high in whole grains has been linked to a reduced risk of heart disease, cancer, and premature death.
In a review, researchers found that people who ate three or more servings of whole grains per day had a 20–30% lower risk of developing heart disease and diabetes, compared to people who ate mostly refined carbs.
A study in over 11,000 postmenopausal women noted that eating 4.7 grams of whole-grain fiber per 2,000 calories per day reduced the risk of early death by 17%, compared to eating only 1.3 grams of whole-grain fiber per 2,000 calories (18Trusted Source).
Whole-grain foods include brown rice, whole-wheat bread, barley, quinoa, Khorasan wheat (kamut®), and rye. Look for “whole grain” listed as the first ingredient on the label when evaluating which packaged foods contain primarily whole grains.
Fruits and Vegetables
Fruits and vegetables are packed with vitamins and minerals, fiber, and antioxidants.
Cruciferous vegetables may be especially helpful for postmenopausal women. In one study, eating broccoli decreased levels of a type of estrogen linked to breast cancer, while increasing levels of an estrogen type that protects against breast cancer (21Trusted Source).
Phytoestrogen-Containing Foods
Phytoestrogens are compounds in foods that act as weak estrogens in your body.
While there has been some controversy on including these in the diet, the most recent research suggests they may benefit health — especially for women going through menopause (24Trusted Source).
Foods that naturally contain phytoestrogens include soybeans, chickpeas, peanuts, flax seeds, barley, grapes, berries, plums, green and black tea, and many more.
Quality Protein
The decline in estrogen from menopause is linked to decreased muscle mass and bone strength.
For this reason, women going through menopause should eat more protein.
Foods high in protein include eggs, meat, fish, legumes, and dairy products. Additionally, you can add protein powders to smoothies or baked goods.
Plant Proteins will in general be lower in fat & contain fewer calories lookout for tofu, lentils, chickpeas, peanuts, almonds, quinoa, chia seeds, beans & rice.
Foods to Avoid
Avoiding certain foods may help reduce some of the symptoms linked to menopause, such as hot flashes, weight gain, and poor sleep.
Added Sugars and Processed Carbs
High blood sugar, insulin resistance, and metabolic syndrome have been linked to a higher incidence of hot flashes in menopausal women.
Processed foods and added sugars are known to raise blood sugar rapidly. The more processed a food is, the more pronounced its effect on blood sugar may be, therefore, limiting your intake of added sugars and processed foods, such as white bread, biscuits, and baked goods, may help reduce hot flashes during menopause.
Alcohol and Caffeine
Studies have shown that caffeine and alcohol can trigger hot flashes in women going through menopause.
Another factor to consider is that caffeine and alcohol are known sleep disruptors and that many women going through menopause have trouble sleeping. So, if this is the case for you, consider avoiding caffeine or alcohol near bedtime.
High-Salt Foods
High salt intake has been linked to lower bone density in postmenopausal women.
Additionally, after menopause, the decline in estrogen increases your risk of developing high blood pressure. Reducing your sodium intake may help lower this risk.
The Bottom Line
Menopause is linked to changes in metabolism, reduced bone density, and increased risk of heart disease.
Additionally, many women going through menopause experience unpleasant symptoms, such as hot flashes and poor sleep.
A whole-food diet high in fruits, vegetables, whole grains, high-quality protein, and dairy or plant alternative products may reduce menopause symptoms. Phytoestrogens and healthy fats, such as omega-3 fatty acids from fish, may also help.
You may want to limit added sugars, processed carbs, alcohol, caffeine, and high-sodium or spicy foods as well.
These simple changes to your diet may make this important transition in your life easier.