How What You Eat Affects Your Symptoms

Menopause is a natural transition in a woman’s life as her menstrual cycles come to an end.

It’s confirmed 12 months after your last period. However, the transition and symptoms associated with menopause can last for several years (1).

While menopause is linked to many uncomfortable symptoms and increases your risk of certain diseases, your diet may help reduce symptoms and ease the transition.

This article discusses how what you eat may affect your symptoms.

During the transition to menopause and beyond, the hormone estrogen begins to decline, disrupting your normal cyclical patterns of estrogen and progesterone (1).

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 (2).

Many women experience symptoms like hot flashes and difficulty sleeping during this transition period (3, 4).

Additionally, hormone changes lead to declined bone density, which can increase your risk of fractures (5).

Fortunately, making changes in your diet may help relieve menopause symptoms.

Summary

Menopause is a natural transition in a woman’s life as her menstrual cycles come to an end. Changes in hormones can cause symptoms like hot flashes and poor sleep and may negatively affect metabolism and bone density.

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 (6, 7).

In a study in nearly 750 postmenopausal women, those who ate more dairy and animal protein had significantly higher bone density than those who ate less (8).

Dairy may also help improve sleep. A review study found that foods high in the amino acid glycine — found in milk and cheese, for example — promoted deeper sleep in menopausal women (9).

Furthermore, some evidence links dairy consumption to a decreased risk of premature menopause, which occurs before the age of 45.

In one study, women with the highest intake of vitamin D and calcium — which cheese and fortified milk are rich in — had a 17% reduced risk of early menopause (10).

Healthy Fats

Healthy fats, such as omega-3 fatty acids, may benefit women going through menopause.

A review study in 483 menopausal women concluded that omega-3 supplements decreased the frequency of hot flashes and the severity of night sweats (11).

However, in another review of 8 studies on omega-3 and menopausal symptoms, only a few studies supported the beneficial effect of the fatty acid on hot flashes. Therefore, results were inconclusive (12).

Still, it may be worth testing if increasing your omega-3 intake improves your menopause-related symptoms.

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 (13, 14).

Whole Grains

Whole grains are high in nutrients, including fiber and B vitamins, such as thiamine, niacin, riboflavin and pantothenic acid (15).

A diet high in whole grains has been linked to a reduced risk of heart disease, cancer and premature death (16).

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 (17).

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 (18).

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. For this reason, American dietary guidelines recommend filling half your plate with fruits and vegetables (19).

In a one-year intervention study in over 17,000 menopausal women, those eating more vegetables, fruit, fiber and soy experienced a 19% reduction in hot flashes compared to the control group. The reduction was attributed to the healthier diet and weight loss (20).

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 (21).

Dark berries may also benefit women going through menopause. In an eight-week study in 60 menopausal women, 25 grams a day of freeze-dried strawberry powder lowered blood pressure compared to a control group. However, more research is needed (22).

In another eight-week study in 91 middle-aged women, those who took 200 mg of grape seed extract supplements daily experienced fewer hot flashes, better sleep and lower rates of depression, compared to a control group (23).

Phytoestrogen-Containing Foods

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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 (24).

Foods that naturally contain phytoestrogens include soybeans, chickpeas, peanuts, flax seeds, barley, grapes, berries, plums, green and black tea and many more (24).

In a review of 21 studies on soy, postmenopausal women who took soy isoflavone supplements for at least four weeks had 14% higher estradiol (estrogen) levels compared to those who took a placebo. However, results were not significant (25).

In another review of 15 studies ranging from 3 to 12 months, phytoestrogens including soy, isoflavone supplements and red clover were found to lower incidences of hot flashes compared to control groups, with no serious side effects (26).

Quality Protein

The decline in estrogen from menopause is linked to decreased muscle mass and bone strength (27).

For this reason, women going through menopause should eat more protein. Guidelines recommend that women over 50 eat 0.45–0.55 grams of protein per pound (1–1.2 grams per kg) of body weight daily — or 20–25 grams of high-quality protein per meal (28).

In the US, the Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound (0.8 grams per kg) of body weight for all adults over age 18, which represents the minimum needed for health.

The recommended macronutrient distribution range for protein is 10–35% of total daily calories (29).

In a recent one-year study in 131 postmenopausal women, those taking 5 grams of collagen peptides daily had significantly better bone mineral density compared to those taking a placebo powder (30).

Collagen is the most abundant protein in your body.

In a large study in adults over 50, eating dairy protein was linked to an 8% lower risk of hip fracture, while eating plant protein was linked to a 12% reduction (31).

Foods high in protein include eggs, meat, fish, legumes and dairy products. Additionally, you can add protein powders to smoothies or baked goods.

Summary

Incorporating dairy products, healthy fats, whole grains, fruits, vegetables, foods high in phytoestrogens and quality sources of protein into your diet may help relieve some menopause symptoms.

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

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High blood sugar, insulin resistance and metabolic syndrome have been linked to higher incidence of hot flashes in menopausal women (32, 33, 34).

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 (35).

Therefore, limiting your intake of added sugars and processed foods, such as white bread, crackers and baked goods, may help reduce hot flashes during menopause.

US guidelines recommend keeping your added sugar intake to less than 10% of your daily calorie intake — so if you eat a 2,000-calorie diet, less than 200 calories, or 50 grams, should come from added sugars (36).

Alcohol and Caffeine

Studies have shown that caffeine and alcohol can trigger hot flashes in women going through menopause (37, 38).

In one study in 196 menopausal women, caffeine and alcohol intake increased the severity of hot flashes but not their frequency (39).

On the other hand, another study associated caffeine intake with a lower incidence of hot flashes (40).

Therefore, it may be worth testing whether eliminating caffeine affects your hot flashes.

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.

Spicy Foods

Avoiding spicy foods is a common recommendation for women going through menopause. However, evidence to support this is limited.

One study in 896 women going through menopause in Spain and South America examined the association between lifestyle factors and incidences of hot flashes and associated spicy food intake with an increase in hot flashes (41).

Another study in 717 perimenopausal women in India associated hot flashes with spicy food intake and anxiety levels. Researchers concluded that hot flashes were worse for women with overall poorer health (42).

As your reaction to spicy foods may be individual, use your best judgment when it comes to including spicy foods in your diet and avoid them if they seem to worsen your symptoms.

High-Salt Foods

High salt intake has been linked to lower bone density in postmenopausal women.

In a study in over 9,500 postmenopausal women, sodium intake of more than 2 grams per day was linked to a 28% higher risk of low bone mineral density (43).

Additionally, after menopause, the decline in estrogen increases your risk of developing high blood pressure. Reducing your sodium intake may help lower this risk (44).

Furthermore, in a randomized study in 95 postmenopausal women, those who followed a moderate-sodium diet experienced better overall mood, compared to women who followed a generally healthy diet with no salt restriction (45).

Summary

Avoiding processed carbs, added sugars, alcohol, caffeine, spicy foods and foods high in salt may improve symptoms of menopause.

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-foods diet high in fruits, vegetables, whole grains, high-quality protein and dairy 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.

The Best Foods for Menopause

What you eat can naturally help you through the menopausal transition.

By Beth LevineMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: September 7, 2021

Medically Reviewed

Getting the right nutrients on your plate can help you manage menopause.

Nadine Greeff/Stocksy

When you’re navigating the sometimes complicated path of menopause, you can use all the help you can get. Hot flashes, night sweats, mood swings, and sexual dysfunction can really take a toll. One easy, natural way you can try to lighten some of these menopause symptoms is to add these eight types of foods to your meals. “Although managing menopause can feel like you’re on an emotional roller coaster, the ride might feel a little smoother if you make a few simple dietary changes,” says Bonnie Taub-Dix, RDN, author of Read It Before You Eat It — Taking You From Label to Table.

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Soy Milk, Soy Beans, Edamame, Miso, Tofu, Tempeh

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A small study called the WAVS trial (Women’s Study for the Alleviation of Vasomotor Symptoms) looked at postmenopausal women who had two or more hot flashes a day. Thirty-eight women were divided into two groups: One group received a soy-rich, low-fat vegan diet, which included 1/2 cup of cooked soybeans each day; the other did not. The results, published in July 2021 in Menopause, showed that total hot flashes decreased by 79 percent and moderate to severe hot flashes decreased by 84 percent in the soy foods group, compared with 49 percent and 42 percent, respectively, in the control group. After the study concluded, 59 percent of soy group participants said that they no longer experienced moderate or severe hot flashes.

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Steel-Cut Oats, Barley, Wheat, Brown Rice, Bulgur, Popcorn, Millet

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Whole grains have a wealth of nutrients, according to the Harvard T. H. Chan School of Public Health, including B vitamins and fiber. B vitamins are important for the nervous system and mood, and fiber helps keep you regular. Research also shows that consuming whole grains instead of refined grains can lower your risk of cardiovascular disease. “Read food labels. Choose items that have 100 percent whole grains or 100 percent whole wheat as the first ingredient on the label,” says Taub-Dix.

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Parsley, Sage, Rosemary, and Thyme (and Oregano, Basil, and Mint)

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Hot flashes may be precipitated by eating spicy foods, among other triggers, notes the Cleveland Clinic. But this doesn’t mean you have to limit yourself to bland meals. If you want to add flavor, use mild spices and seasonings, such as basil, bay leaf, cardamom, Chinese five spice blend, cinnamon, coriander, lemon balm, mint, oregano, rosemary, sage, thyme, and parsley. “These all add lovely tastes but without triggering a hot flash,” explains Taub-Dix.

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Chocolate

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Okay, before you start shotgunning Lindt truffles, there are some parameters to this. A small study published in the July 2021 issue of The FASEB Journal reports that among 19 postmenopausal women, eating a concentrated amount of milk chocolate during morning or nighttime (100 grams of chocolate daily) did not lead to weight gain, and a high intake of chocolate during the morning hours helped burn fat and reduce blood glucose levels. “Our findings highlight that not only ‘what’ but also ‘when’ we eat can impact physiological mechanisms involved in the regulation of body weight,” said corresponding author Frank A.J.L. Scheer, PhD, a neuroscientist at Brigham and Women’s Hospital and a professor of medicine at Harvard Medical School, in a press release.

A limited review published in July 2020 in the European Journal of Preventive Cardiology posits that eating any type of chocolate more than once weekly can reduce the risk of cardiovascular events by 8 percent. If you have a choice, go for dark chocolate. According to the Harvard T.H. Chan School of Public Health, it contains heart-healthy flavanols that help lower blood pressure; other studies have shown a link between consuming 6 grams of dark chocolate per day and a lower risk of heart disease.

RELATED: 12 Ways to Beat Menopausal Belly Fat

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Water

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Getting enough H₂0 can help a variety of symptoms: reducing vaginal dryness, possibly improving the skin’s appearance, and decreasing bloat by moving fiber along. Signs of dehydration include thirst, muscle cramps, dry skin, fatigue, and confusion. “There is no one-size-fits-all recommendation for daily allowance. Your best guide is to check your urine. If you are properly hydrating, it will be pale yellow. If it is a deep yellow, you need to start drinking more,” says Taub-Dix.

Think chugging water is blah? You can fill your water needs from water-rich foods such as watermelon, strawberries, and soups. Stay away from alcohol, which can be dehydrating. Experiment with different tastes: Add a lemon wedge, a hint of mint, or cucumber slices. You may enjoy it at different temperatures. Finally, make it easy on yourself by always having a filled water bottle around.

RELATED: Can You Hydrate Your Way to Healthy Skin?

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Fruits and Vegetables

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Many women are troubled by weight gain during menopause. Besides also having high water content, fruits and vegetables that are high in fiber can help you feel satiated while consuming fewer calories, according to the Mayo Clinic. “Let fruits and veggies take up half of the real estate on your plate at mealtimes and even at snack time,” says Taub-Dix.

Another symptom — wrinkles — may be helped by eating mangos, according to a study published in November 2020 in the journal Nutrients (the study was supported by the Mango Board and conducted by researchers at the University of California in Davis). In this study, postmenopausal women who ingested 1/3 cup of Ataulfo mangoes four times a week experienced a 23 percent decline in deep wrinkles after two months.

If eaten daily, prunes, according to research published in May 2021 in the Journal of Medicinal Food, improve risk factors for cardiovascular disease, including raising antioxidant capacity and reducing inflammation among healthy, postmenopausal women. The study was partially funded by the California Prune Board.

RELATED: How to Care for Your Skin as You Approach Menopause

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Salmon, Herring, Sardines, Trout, Mackerel

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Essential fatty acids found in oily fish, particularly omega-3s, have been shown to help promote heart health, notes the American Heart Association. “The incidence of heart disease increases with women, especially as they age, so these healthy fats are very important,” points out Taub-Dix. Omega-3s can also help reduce mood disorders, according to Harvard Health Publishing.

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Low-Fat Yogurt, Milk, and Cheese, Plus Dark, Leafy Greens and Calcium-Fortified Products Like Almond Milk, Cereals, and Orange Juice

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Due to hormonal changes, women undergo significant bone loss during menopause, sometimes leading to postmenopausal osteoporosis. According to the North American Menopause Society, 1 in 2 women over age 50 will have an osteoporosis-related fracture in her lifetime. Protect your bones by getting enough calcium from dairy and calcium-fortified products. According to the Mayo Clinic, women age 19 to 50 should aim for 1,000 milligrams (mg) a day while women 51 and older should get 1,200 mg a day.

Your body needs vitamin D to absorb calcium, per the National Institutes of Health (NIH). Some vitamin D sources include fatty fish like salmon, egg yolks, and simple sun exposure, according to the NIH.

Top 9 best and worst foods for menopausal women

eng.DELFI.lv | November 3, 2015 10:38 AM

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Menopause is a natural part of every woman’s aging, but its symptoms, such as hot flashes and weight gain, do not please anyone. The good news is that by changing your lifestyle and eating habits, avoiding one food in favor of another, you can significantly reduce the chance of menopausal symptoms. We’ve rounded up 9 products that are the best and worst for women.

1. Swiss chard against “hot flashes”

“Hot flashes” during menopause can be alleviated or eliminated by adding chard to the diet, but spicy food only makes it worse. The secret of chard is in the abundance of vitamins A and K, as well as E – 2 mg per half cup. In this case, the required “dose” is 15 mg per day. In addition, chard is a source of magnesium and calcium, which helps to reduce the weight of bones that become too brittle.

2. Cranberries against UTI

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Many people have heard about the beneficial properties of cranberries, and it is especially useful for women with menopause, as it contains anti-inflammatory substances that help, among other things, from the appearance of urinary tract infections, which many elderly ladies are familiar with firsthand. It is advisable to use cranberries not in the form of sweet sauces or “just in sugar”, but as part of more “serious” dishes – with game or other meat, for example.

3. Apples for fiber

One medium-sized apple with skin contains over four grams of fiber and a healthy dose of potassium. It also fights inflammation, which often affects older women. Apples also lower triglyceride levels, which has a positive effect on the health of the circulatory system.

4. Avoid fats and carbohydrates

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But snacks and meals with a lot of fats and carbohydrates are best left younger – menopause starts the “gain weight, fast” mode, so it is desirable to reduce the number of calories. Fast food is too high in sugar, saturated fat, and trans fat to be considered an acceptable food for a menopausal woman. If someone likes kebabs and grills, you should switch to poultry and fish.

5. Salmon as a remedy for dry eyes

Irritated eyes are a known problem for menopausal women and the best remedy for this is omega-3 fats, which are found in abundance in oily (healthy) fish like salmon. Herring, mackerel and trout will also fit. The “living wage” for healthy eyes is one large serving of fish per week (the “fish day” still has its home truth and medical meaning). In order not to consume too many calories, you can cook fish in the fall with pumpkin or zucchini, even stewed apples and onions will do.

6. Libido Turkey

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Sexual desire after the onset of menopause is on the wane, but this is if you eat wrong. The amino acid arginine, found in abundance in lean meats from birds like turkeys, is considered a natural libido booster. Especially tasty and healthy with avocado slices.

7. Radicchio for inflammation

Radicchio or Italian chicory is not the most common vegetable in our area, but if you can get your hands on it, then it is almost an ideal side dish for meat dishes. During menopause, it is especially useful, as it reduces inflammation and helps to reduce weight.

8. Alcohol is best avoided

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Alcohol is not just intoxicating, in the case of women, it also changes the hormonal background, which has especially unpleasant consequences for those who are aged. And we are talking about such small things as “a little more than” a glass of wine or a mug of beer. That is, a glass of wine in a restaurant is sometimes still normal, but 1.5-2 every day is already too much, doctors warn.

9. Swapping pasta for spaghetti squash

Unfortunately, many people like to eat pasta or lasagna in the fall, but for menopausal women, this is fraught with rapid weight gain. Therefore, carbohydrates must be said resolutely “no” (no more than 50% of all calories per day!) And look for a replacement in the plant world. Pasta, for example, is a great substitute for pumpkin spaghetti. With garlic, olive oil, and tomato sauce – you will, of course, notice the substitution, but who said that it would turn out to be tasteless ?!

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The correct menu for menopause, how important is it?

Menopause is just another stage in the life of every woman that can be passed without encountering difficulties. It is only necessary for a long period of time to follow some nutritional rules during menopause in order to lose weight, and in order to achieve a good result and consolidate it.

During the climacteric period, the way she eats is very important for a woman’s health. Proper nutrition affects not only the appearance and slimness of the figure, but also health in general, the strength of the tidal wave and is the prevention of various “age-related” diseases.

Products and menopause – a matter of compatibility

Properly choosing a diet, it is possible to achieve sustainable results for many years.

To lose weight and stick to a menopausal diet does not require a lot of money and time. So, let’s get down to business…

Main rules of nutrition

• Reduce calories. This is the basic rule for menopause. Overweight women have a much harder time with hot flashes than their skinny peers. In addition, excess weight can cause the development of varicose veins. Nutrition during menopause should be not only special, but also necessarily balanced.
• Reduce portion size. Reduce portion size. If you do not want to count calories, you can simply reduce the portion. At first, reducing the portion by 1/3 will be enough. Then, depending on the weight gain, you will need to individually adjust the portion size. To make it easier to control the portion size, you can put food in a large glass or a small cereal bowl.
• We use less carbohydrates, especially fast carbohydrates: sugar, chocolate, fruit juices, sweet soda, some fruits (strawberries, peach), flour and confectionery.
• We don’t fry anything. To avoid large weight gain, atherosclerosis and hypertension, give preference to healthy cooking methods – in the oven, steamed or microwaved. And, of course, forget about using fat and butter.
• Eat small meals often. Ideally, you need to eat 5 times a day every 3 hours. This helps to speed up the metabolism. To stock up on energy for the whole day and let the body know that you need to wake up, breakfast should be dense. For dinner, it is better to eat a vegetable salad, protein foods, or unsweetened dairy products.
• Chew your food thoroughly, slowly and thoughtfully. Do you know why sometimes people eat a lot, but not at the same time? The answer is simple – a good metabolism! This is also the secret of French women – they never rush while eating and do not snack!
• Reduce the amount of salt in food. It is better to salt food not during cooking, but after. Table salt increases blood pressure, which is already higher than normal with menopause. And high pressure on the walls of blood vessels can lead to their thinning and, in the future, rupture, or rather strokes.
• Replenishing calcium deficiency. During menopause, due to a decrease in the level of the hormone estrogen, the amount of calcium decreases. This leads to an increased risk of developing a disease such as osteoporosis. To prevent this unpleasant ailment, eat more cheese, dairy products, sea fish with soft bones, sesame seeds.

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What is better to eat during menopause

During menopause, the synthesis of female sex hormones gradually stops. Since the “same” cholesterol is a building material for them, the choice of foods that contain “good” fats becomes relevant. Eat rabbit meat, chicken, turkey. It is better to eat eggs not separately, but in dishes (cheesecakes, omelettes, salads).

It would not be superfluous to diversify your menu by adding bran to your diet – a product with a high content of vitamin B and fiber. To use bran often and taste better, you can add it to soup, salad, porridge.

A good source of calcium is fermented milk products. Such as kefir, cottage cheese, yogurt.

Do not categorically refuse steamed flour, cereals and pasta, as they are the main source of energy. Give preference to dark cereals – barley, oatmeal, pearl barley.

Do not underestimate the benefits of bananas, dried apricots, tangerines, oranges and wholemeal bread. All these foods are sources of potassium salt, which helps to strengthen the nervous system and heart muscles.

To normalize the level of fats in the blood, introduce into the diet foods that contain a large amount of monounsaturated fatty acids and omega-3 fatty acids: canned sardines, salmon, mackerel or trout, mackerel, walnuts.

The use of flaxseed or oil containing lignins helps to overcome menopausal symptoms such as vaginal dryness and hot flashes.

In addition, it is very important to consume enough vitamins and microelements, which are biological catalysts for all metabolic processes. Therefore, eat more brightly colored vegetables. Any greens, orange-red berries, fruits and vegetables (bell peppers, carrots, currants, cherries) will not be superfluous in the diet.