Menopause Diet

Menopause diet, foods that should be eaten regularly during menopause. 

If you are going through menopause you are likely experiencing symptoms that include hot flashes, mood swings, and weight gain. 

You may be surprised to hear that many of these symptoms can be controlled by eating specific foods. Try making some changes in your diet and get on with enjoying life. 

Following a simple, well-balanced menopause diet can go a long way to reducing menopause symptoms. 

Menopause Diet

Foods to Manage Menopause Symptoms


What is the best diet during menopause?

The following are some menopause diet tips...

  • Eat more fruits.


  • Eat more vegetables.


  • You might consider soy foods.


  • Eat adequate amounts of fiber, especially soluble fiber.


  • Broil or bake foods instead of fried.


  • Eat wholegrain bread, oats, rye, and wheatgerm. Avoid white bread/flour.


  • Instead of white rice (except basmati), switch to long grain brown rice.


  • Choose extra virgin olive oil, canola, wheatgerm and flaxseed oil instead of processed cooking oils.


  • Eat oily fish (salmon, mackerel) because they are rich in omega-3 essential fatty acids.


  • Snack on nuts - Brazils, walnuts, and almonds.


  • Eat seeds - pumpkin, sunflower, and linseeds.


  • Add dried fruit such as apricots, figs, and prunes to your diet.


  • Drink more mineral/bottled water and less caffeine and modest amounts of alcohol.

Managing Hot Flashes with Menopause Diet

Hot flashes and menopause night sweats are not a fun thing. Hot flashes can pretty much drive you crazy by making working uncomfortable and  sleeping sometimes impossible. The good news is, just by making some changes to your menopause diet, you're really likely to minimize those incidences of sweating. 

First, try reducing your consumption of coffee, colas, alcohol, tea, and spicy foods will likely help because these are common triggers for hot flashes. 

It will also likely help if you avoid refined sugars such as the sugars found in highly-processed foods. 

Also, consuming at least 8 glasses of water a day will likely help. 

It might be a good idea to eat foods that contain phytoestrogens. 

Phytoestrogens are plant estrogens that can bind to estrogen receptors in your body, relieving you of many of your menopause symptoms. 

Foods rich in phytoestrogens are beans, apples, legumes, seaweed, yams, carrots, apples, and potatoes. 

Soy also has a very high source of phytoestrogens. 

Managing Mood Swings

Hormone imbalances that occur during menopause cause mood swings.  

Menopausal women that experience these mood swings often feel depressed. You are likely to alter your mood and relieve depression by changing your menopause diet. 

A chemical in the brain, serotonin, is often associated with depression. 

Foods high in carbohydrates help to raise your serotonin levels, which then lighten depression. Whole grain breads and healthy cereals are good sources of carbohydrates. 

Managing Weight Gain


Gaining weight during menopause is common because as estrogen levels decrease, fat redistributes itself around the stomach and is lost around the hips and breasts. 

Your metabolism slows down due to loss of muscle mass and you often end up with unwanted weight gain. 

To help avoid this, reduce fat intake and focus on eating healthier fats instead of saturated fats. 

Olive oil, canola oil, and flaxseed oil are healthier fats. Rather than frying your foods, broiling or grilling them is much better. 

Drinking more water also helps you lose water weight you might be retaining, and also increases your metabolism. 

Foods to Prevent Complications

Certain foods can help prevent complications associated with menopause. 

For example, lowered estrogen levels put menopausal women at a higher risk for heart disease and the stroke. Menopausal women also tend to lose bone mass at a higher rate than other women, increasing their risk for osteoporosis.  

Preventing Heart Disease

Post menopausal women are more likely to have problems after menopause with heart disease, high cholesterol, clogged arteries, heart attack, and stroke. Changing your diet will likely help to avoid these problems. 

Try to increase the amounts of fruits and vegetables that you eat. This will help cleanse your arteries as well as provide beneficial vitamins and nutrients to your system. Make oily fish, like salmon and mackerel, a feature in your menopause diet. 

These kinds of fish contain Omega-3 essential fatty acids, which help the body to circulate oxygen and blood efficiently. Reduce the amounts of saturated fats in your diet. Also, avoid processed flours and focus on whole grain breads, cereals, and brown or basmasti rice instead of white rice. 


Preventing Osteoporosis

It's estimated that at some point in their life, more than 50% of women will be affected by osteoporosis. After menopause, bone mass is lost due to decreases in estrogen production. This causes bones to become brittle and can even cause them to fracture or break. Sources of calcium are important to guard against osteoporosis. 

Menopausal women should be getting roughly 1200 to 1500 mg of calcium each day. Milk, low fat yogurt, or soy milk are good sources of calcium. 

Cheese, sardines and salmon (with bones), prunes, figs, and leafy green vegetables are all good sources of calcium. It's probably a good idea to avoid caffeine, as caffeine negatively effects the body's absorption of calcium. 


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