In This ArticleView AllIn This ArticleWhat Is Menopause?Can Your Diet Affect Menopausal Symptoms?5 Best Foods to Help with Menopausal SymptomsThe Bottom Line
In This ArticleView All
View All
In This Article
What Is Menopause?
Can Your Diet Affect Menopausal Symptoms?
5 Best Foods to Help with Menopausal Symptoms
The Bottom Line
Hot flashes, mood swings and trouble sleeping are oftentimes associated with menopause—a time when estrogen levels decline and menstrual periods stop. With this change in hormones, you may experience uncomfortable and sometimes severe menopause symptoms. Thankfully, including certain foods in your diet may help offer some relief.
We’ll talk about what menopause is, how your diet may affect your symptoms and the specific foods that may help.
Pictured Recipe:Instant-Pot Cashew Yogurt
Menopause is so much more than hot flashes. Typically, menopause begins in a female’s life during their mid-40s, whenestrogen levels begin to decline. The drop in estrogen hinders the body’s ability to naturally ovulate, which affects your ability to become pregnant.
While menopause can trigger a wide variety of symptoms, not every female experiences each one. Every body is different, so this hormonal dip can affect one person differently than another.
Certain factors may affect a person’s menopausal experience as well, with dietary choices being one potential consideration. “There is no one ‘menopause diet,’ although the Mediterranean diet, which is plant-based, is often said to be beneficial during the menopause transition,” Ward says. AMediterranean dietis one that is rich in fruits, vegetables, whole grains, beans, herbs, spices, nuts and healthy fats such as olive oil.
Brittany Conerly
If you’re focusing on what to eat to help with menopause symptoms, there are some specific foods that may offer therapeutic benefits for this stage of life.
1. Fish
Aim to eat at least 8 ounces of fish per week, recommends the2020-2025 Dietary Guidelines for Americans. “Fish, particularly fattier species such as salmon and tuna, are concentrated sources of omega-3 fats in addition to high-quality protein, vitamins and minerals,” says Ward. People who eat more oily fish may experience less severe hot flashes, according to a 2019 study inClimacteric. As Ward explains, “There’s some research that suggests that regular fish-eaters may experience less depression, which can be a problem for women starting in midlife.” Try some of ourHealthy Salmon Recipesto help include more fish in your diet.
2. Yogurt
“Yogurt with active cultures is a probiotic food that is rich in protein and calcium for bone health,” says Ward. And since one out of every two postmenopausal females will develop osteoporosis, according to theEndocrine Society, including foods that support bone health is critical.
Probiotics are a bonus because theypromote gut healthand “play a role in calcium and magnesium absorption in the colon, further supporting bone health,” Ward says.
A well-balanced diet that includes milk and dairy products, like yogurt, may also help improve sleep quality, according to a 2020 review in theInternational Journal of Environmental Research and Public Health.About one-quarter of those in menopause report severe enough sleep problems to have insomnia, according to a 2018 study inNature and Science of Sleep.
Enjoy aFruit & Yogurt Smoothieor a satisfyingCucumber-Yogurt Saladfor a boost of yogurt in your diet.
3. Beans
As a source ofplant-based protein, fiber and a slew of micronutrients, beans can be an important part of a diet to help with menopausal symptoms. “Black beans, chickpeas and other types of legumes are rich in fiber, which helps regulate blood glucose levels and could lower the risk for type 2 diabetes as part of a balanced eating plan,” says Ward. Research has shown that menopause may be arisk factor for developing type 2 diabetes, with a prevalence of 13%.
Beans are also rich in the amino acid tryptophan and the mineral magnesium, both of which have been linked to improvements in mood and mental well-being, notes research published in 2019 inBMC Psychology. Since mood changes can be a major symptom of the menopausal transition, including beans in your diet, like in thisSweet Potato-Black Bean Burgeror aWhite Chicken Chili with Avocado Cream, is a good move.
4. Soy
5. Nuts
From walnuts to pistachios, nuts provide a source of plant-based proteins, healthy fats, fiber and antioxidants. “Even though nuts are rich in fat, eating an ounce of nuts may actually help you with weight management because nuts are so satisfying and can help reduce food cravings,” Ward says. Each nut has its own health benefits. Walnuts may be particularly important during this time. “Regular walnut consumption is associated with a lower risk of depression and a reduced risk for heart disease,” says Ward. TryHoney Walnut ShrimporQuick Walnut Tacosto sneak more walnuts into your diet.
What Happens to Your Body When You Eat Nuts Every Day
The majority of females will experience symptoms of menopause. Though there is not one best diet for menopause, certain foods, especially those found in aMediterranean diet, such as nuts and soy, may help bring symptom relief—and decrease your risk for chronic disease, too.
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