In the battle to improve menopause symptoms, your easiest starting point is your diet. To make it easier for you I have listed here 13 best foods to eat during menopause and 3 foods to avoid in menopause. There are many foods which will play a part in improving your symptoms but these are the 13 I think are easily accessible and simple to use.
When perimenopause hit me like a freight train in my 40’s I struggled. I had always grappled with keeping weight off but never around my middle. It was my thighs or boobs that got my scathing scrutiny. My stomach was always flat. It seemed almost overnight that it popped out and joined the others on an expansion binge.
I was having hot flashes at a frequency the likes of which I have not heard from any of the women I have spoken too and my mood swings were heard two streets down.
I Gave Up Sugar And Grains
This was at a time when HRT was getting some bad press so rather than go down that road I researched like a demon. I really only pricked the tip of the iceberg but my research prompted me to give up all sugar and grains and not just wheat but all grains including wholegrains.
Fantastically the hot flashes disappeared within days. My sleep normalised and with the addition of a Vitamin D supplement (this is the exact one I use), the mood swings evened out which I am sure the neighbours were rejoicing in.
With further research, I have compiled this list of foods to include and foods to avoid in your diet.
If you add as many of these foods as you can into your diet while avoiding the others I have mentioned here you will improve your perimenopause and menopausal symptoms.
This list is not plucked from the sky, it is what I eat, or not, in my own life and I have enjoyed exceedingly good health while maintaining my weight and keeping my doctor happy.
Tired of trying to remember which foods reduce your menopause symptoms?
Make it easy and keep this list of 9 foods at your finger tips
GET YOUR FREE PRINTABLE NOW!
Foods To Eat During Menopause That Will Improve Symptoms For Menopausal Women
Foods To Help Reduce Hot Flashes
1. Cruciferous Vegetables
It comes as no surprise that cruciferous veggies such as broccoli and cauliflower make the list. They contain calcium and vitamin K for strong bones and lots of fibre for improved digestion.
Broccoli, in particular, has a positive impact on estrogen levels increasing the estrogen responsible for reducing the risk of breast cancer.
Don’t forget kale, cabbage, cauliflower, rocket and sprouts are also in the cruciferous family and are also full of fabulous nutrients.
Soy contains isoflavones, which can mimic estrogen in the body. The body is possibly tricked into thinking it has enough estrogen thereby easing menopause symptoms.
We can enjoy soy in tofu, miso soup, smoothies made with soy protein powder, soy milk, and soybeans which can be added to stews and soups.
Many soy products such as tempeh and miso are fermented so you get the added probiotic boost.
My caveat is to make sure that the soy you buy is organic. Soy is a controversial ingredient due to thin evidence that it is linked to a higher risk of breast cancer and decreased thyroid function.
3. Leafy Greens
Green leafy vegetablesare packed full of calcium. The calcium is easily absorbed by the body and is, in fact, more easily absorbed than the calcium in milk. As your bone mass declines in menopasue it is important to do all you can for your bone health and eating foods containing calcium is one way to do that.
Spinach, however, is high in oxalates which makes it difficult for our bodies to absorb the high levels of calcium it contains. Don’t discount it though as it has other fabulous nutrients.
Lower estrogen levels is the root cause of some of the more annoying menopause symptoms. As mentioned earlier phytoestrogens can play a significant role in reducing menopause symptoms and legumes are a potent source.
They also contain a substance called tryptophan which is instrumental in helping the body produce serotonin that helps boost our mood.
They are also rich in folic acid, magnesium, potassium, B vitamins, and fibre and super high in protein.
While we are on the subject of protein it is worth mentioning that protein is vital for keeping our bodies strong, and with estrogen on the decline, there can be a reduction in muscle mass and bone strength.
Nuts are a healthy way to increase protein intake without consuming saturated fat.
Best Foods To Reduce Weight Gain For Menopausal Women
5. Nuts and Seeds
These powerhouses are loaded with good stuff to help ease our journey through perimenopause and menopause.
High in healthy fats, zinc, magnesium, potassium, and calcium, these superfoods are a great addition to your diet.
The oils and fats in nuts and seeds can help prevent dry skin, which, for me has been an ever-present factor in menopause.
Three brazil nuts a day will give you enough selenium for your daily needs. Selenium plays a vital role in our metabolism and thyroid function.
Walnuts, Almonds, Brazil nuts, pumpkin seeds, sunflower seeds, and chia seeds are all great additions to your diet. Pop a small mixed bag into your handbag to get you through a snack attack.
Water will help combat vaginal dryness and dry skin that women in menopause can suffer from.
It will also help to keep your whole digestive system oiled which will improve bloating and the bonus is it will plump out those wrinkles.
Make sure you get your eight glasses a day.
7. Healthy fats
These are essential for keeping hormone production working smoothly. Hormones travel through the blood and control all our metabolic processes. Keeping them balanced is vital for our health.
Fat is great for keeping you feeling fuller longer and in doing so helps knock out those cravings. Omega-3 fatty acids have anti-inflammatory properties that work well to relieve symptoms of menopause. The best fats to add to your diet include coconut oil, olive oil, avocado, nuts, seeds, fatty fish such as salmon (that contain Omega-3).
8. Matcha Green Tea
Matcha is chock full of antioxidants which improve stress and inflammation.
It is also known to boost your metabolism helping you to guard against menopause weight gain.
Matcha green tea provides an estimated 10 times as many antioxidants as standard green tea and contains vitamin C, selenium, chromium, zinc and magnesium, to support your hormonal balance.
I use matcha in a mix I make up to sprinkle on my homemade muesli.
If you fancy getting the whole tea making kit this is a good option
9. Dairy Products
Dairy products are rich in calcium, vitamin D, and protein and can help improve sleep quality. There is also some evidence to suggest a diet with plenty of calcium and vitamin D rich foods can lower the risk of early onset menopause quite significantly.
Eggs are rich in vitamin D and iron as well as an excellent source of good protein for menopausal and post menopausal women. Throw a soft boiled egg over your steamed vegetables for a tasty and nutritious lunch.
Berries are rich in antioxidants which help fight inflammation and can improve symptoms of menopause. They are a great addition to your oatmeal for a little sweetness or if your craving something special wizz them up with some almond milk and a little brown rice syrup for an afternoon snack.
Protein is essential to help fight the loss of muscle mass that occurs during menopause due to declining estrogen. Chicken is a great way to include lean protein in your diet without high amounts of saturated fats.
Best Foods for Omega-3 Fatty Acids
Flaxseeds are considered the kings of superfoods and are extra high in Omega-3 fatty acids, phytoestrogens and B vitamins.
Omega-3 is thought to help with reducing night sweats and lower your risk of breast cancer.
Phytoestrogens are plant-based compounds which behave like estrogen in the body and as such reduce the severity of menopause symptoms.
Foods That Will Make Your Menopause Sympoms Worse
This list wouldn’t be complete without giving a list of the foods you should avoid. It’s no good to include all the good stuff with one hand while the other is shoving cake into your mouth closely followed by a large gulp of your third coffee of the day.
Step away from the cake!
Lower levels of oestrogen and progesterone can trigger cravings.
Processed foods that are high in sugar and carbs will make you feel good while you are eating them but not for long.
A diet high in processed carbs will cause your body to make less of the hormone that tells you you’ve eaten enough and more of the hormone that tells you you’re hungry.
It will become a vicious cycle which is difficult to break out of and the result will be weight gain.
Sugar will also disrupt the hormone insulin. Insulin is closely connected to all of the other hormones in your body, including estrogen and any disruption can put these hormones out of balance making menopause symptoms infinitely worse.
Related Post: How To Quit Sugar Easily And Improve Your Health
Find another afternoon pick-me-up.
I could never ask you to give up caffeine if I am unable to do it myself. However, maybe skip the afternoon cup of black gold and stick to just the one (or two) in the morning.
The hormone imbalance you experience in menopause can cause sleep disturbance so let’s not make that any worse by giving our bodies caffeine to process.
Remember too that hot drinks will raise your temperature fanning the flames of those hot flushes.
I feel like the doomsday sayer, but what about that evening glass of wine?
Alcohol may contribute to hot flushes however there is no conclusive evidence to support this. If you find you have more hot flushes after the evening glass of vino, well, it’s bad news. Its the flushes or the vino.
Alcohol has also been shown to decrease melatonin production and as melatonin regulates our sleep-wake cycles and we already struggle to get enough sleep in menopause due to fluctuating hormones it may be best to avoid it (source).
Women in menopause and midlife can be vulnerable to developing anxiety and/or depression. Alcohol will only serve to make these conditions worse.
4. Spicy Foods
Spicy foods can contribute towards hot flashes. If you often feel overheated it consider avoiding spicy foods such as chilli and cayenne pepper.
Related Post: 3 Foods That Will Make Your Menopause Symptoms Worse
PIN TO READ LATER
Other things to consider in the fight to improve menopause symptoms
Where you can go organic to avoid pesticides and genetically modified foods which can cause hormonal disruption. This includes meat and dairy.
Fasting for 12-16 hours overnight will force your body to use fat stores for energy. If you can’t do this then at least leave 4 hours between meals without snacks so that your body doesn’t have a constant supply of glucose to use as energy.
Intermittent fasting helps your body with fat loss and better processing of carbs and sugar.
Menopause women are more susceptible to anxiety, depression and brain fog. Studies have shown that fasting can improve self-esteem and soothes feelings of stress, depression and anxiety
Eat plenty of fibre
This helps to keep everything moving through the body while dragging toxins, waste and oestrogen you don’t need with it.
We’re talking, lots of veg, especially leafy greens, as well as fruit, linseed, chia, psyllium husk, whole grains and lentils.
Consider your salt intake
Check the packaged foods you buy are not too high and don’t add salt in cooking or at the table.
The foods listed here as the foods to eat during menopause to improve your symptoms are the same foods that I would recommend as part of any normal healthy diet.
Along with regular exercise, the foods listed here can help you lose weight, sleep better, lower stress and generally feel better overall.
It is an added bonus that these foods can also improve menopause and perimenopause symptoms.
Whatever time of your life you are at I urge you to consider what you include in your diet and lifestyle and make choices that will serve your health well.