Menopause Diet: What to Eat and Avoid to Reduce Menopause Symptoms.

April 3, 2021



If you are going through menopause, you probably have to deal with several symptoms, but do you know the diet can intensify these symptoms? So what to eat or exclude to reduce the incidence of menopause symptoms?

Some foods can amplify the symptoms of menopause, such as hot flashes. Modifying the diet will help prevent the symptoms of menopause. Also, it will be possible to have better weight control, decreasing the chances of obesity.

However, seeking medical advice is essential if you also need to use medications to reduce various problems, such as hot flashes, insomnia, mood swings, osteoporosis etc.

Do you want to know more about this subject, being able to find out what foods to eat and what to exclude from your menopause diet?

So keep reading this post until the end, as it will be possible to know what you do well and increase unease feeling.

Check out!

Why diet affect menopause symptoms?

Some of the biggest problems you can have during the climacteric stage are night sweats, physical aches, or hot flashes. These waves cause the skin to become red, sweat or even sleep disorders.

But the good news is that you might significantly improve the symptoms by following a more regulated diet.

See in the following topics some tips of items that should and should not be part of your daily menu.

What is the best menopause diet?

Best menopause foods

Several foods are composed of nutrients that help increase calcium levels, hormones and many other points.

Then see in the list below some of the options that you can incorporate in your menu to obtain improvement in symptoms:

  • Soy: because it contains isoflavone (a type of phytoestrogen, a hormone that mimics estrogen, produced in a smaller amount during this phase of life), it allows the chance of reducing the heat waves suffered in the first years.
  • Raspberry and blackberry: in addition to containing isoflavone, they are rich in fibre, improving digestion and weight loss. Try to eat the natural fruit or its juice.
  • Milk and dairy products: with the reduction in estrogen production, calcium levels in women decreases, causing osteopenia (drop in bone density). Thus, milk and its derivatives are essential to prevent problems in this regard. Still, it is necessary to consult a doctor to prescribe vitamin D intake to fix the calcium.
  • Vegetables: beans, chickpeas.
  • Seeds; poppy seeds. sesame seeds, flax seeds.
  • Seafood: mussels, sardines, salmon.
  • Green leaves: in general, dark green leaves, such as kale, watercress, chicory, spinach and arugula, also contain calcium and should be consumed abundantly by women at this stage of life.

A person with hypothyroidism should moderate some of these foods, such as soy, broccoli, cabbage. If you suffer from hypothyroidism, learn more; click here.

What foods make menopause worse?

What should you exclude from the diet?

Worst food menopause hot flashes

Certain foods should not be excluded from your diet but reduced or avoided to achieve improvements in several ways.

See some of them in the following list:

  • Salt: the lack of estrogen also increases the chances of heart problems. So reducing the amounts of salt to 5g per day is essential. Be aware that several foods contain sodium, which should pay attention to in this calculation.
  • Simple carbohydrates: the hormonal changes suffered in this period make the woman more likely to accumulate fats, gaining weight. Thus, avoiding white rice, refined sugars or flour allows better weight control.
  • Sweets: due to the significant changes caused by the arrival of menopause, many women begin to see sweets as a kind of fuel. Thus, controlling these foods’ intake prevents weight gain and the onset of other diseases, such as diabetes and obesity.
  • Teas or soups: In general, scorching food or drinks can trigger hot flashes. Therefore, it is interesting that you wait until they are warm, then consume them.
  • Pepper & spicy: when used cautiously daily, there is no problem. However, highly spicy foods, such as Mexican or Thai cuisine, can cause your body temperature to rise, generating hot flashes.
  • Caffeine: drinks or foods that contain caffeine can be harmful to women in menopause, as they are stimulants, which can disrupt sleep, in addition to causing hot flashes.
  • Alcoholic beverages: these drinks usually cause vasodilation, increasing blood flow and generating hot flushes, even if the effect of alcohol running through the veins is rapid.

Furthermore, “alcoholic beverages can negatively affect the already tricky hormonal balance”.  Look at that post to know more about it.

In summary

Throughout this text, you learned about various foods that you should eat or exclude from your diet to obtain numerous benefits during menopause.

But remember that having medical monitoring is essential; after all, it may be necessary to use medications to improve life quality during menopause.

However, by choosing healthy meals, you will have a quality of life and more significant weight control.

Keep in mind that physical exercises are also very beneficial and can bring advantages in different areas.

By maintaining an exercise routine, you can have more disposition, control of anxiety, depression, etc. These are common problems during the menopause phase.

If you have any questions regarding this content, do not hesitate to send us your comment! ✍🤷

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