Are there foods to help with menopause?

Did you know certain foods help with menopause better than others? Learn what foods better alleviate menopausal symptoms to help you move more comfortably through this period of life.

What are the best foods to help with menopause?

Menopause is a natural phase of life for women, typically occurring between the ages of 45 and 55. However, it can happen earlier or later for some. During menopause, the body undergoes significant hormonal changes, particularly a decline in estrogen and progesterone, which can lead to a variety of annoying symptoms such as sleep disruptions, hot flashes, mood swings, and night sweats, not to mention health risks found in weight gain, bone loss, and an increased risk of heart disease.

Although there is no official or best menopausal diet, some foods and nutrients can help manage menopausal symptoms.

Read on to see what foods help with menopause and the natural mental and physical changes accompanying this phase of life.

Protein

Body composition changes with aging, including a decline in estrogen, which favors fat over muscle mass.

Protein supports muscle and helps with satiety and weight management. Aim for 1 to 1.2 grams of protein per kilogram of body weight daily to support muscle (or 20% of total daily intake). For a postmenopausal woman weighing 165 pounds (75 kilograms), this amounts to 75 to 90 grams of protein daily.

Tip: Protein sources include poultry, red meat, fish, seafood, eggs, dairy, and soy–ideally 20 to 30 grams of protein with each meal. The MyNetDiary app can help you find good protein sources and how much it takes to reach 20 to 30 grams.

Soy

Regularly eating natural soy foods may help reduce menopause symptoms like hot flashes. Tofu, tempeh, edamame, and soy milk contain phytoestrogens, plant compounds structurally similar to estradiol. Isoflavones in soy exhibit the most potent estrogen activity.

Including soy in the diet may help relieve hot flash frequency and severity. Consuming 40 milligrams (mg) of isoflavones from soy foods (the equivalent of two ounces of tempeh or ⅓ cup of boiled soybeans) may reduce the number of hot flashes and their intensity by approximately 20% and 26%, respectively.

Eating natural soy foods presents little risk in most individuals. The European Food Safety Authority (EFSA) and the North American Menopause Society (NAMS) consider natural soy foods safe to consume and do not increase the risk of breast or endometrial cancer.

In addition, natural soy sources are abundant in other nutrients, vitamins, and minerals, all of which affect health. For example, the starches in soybeans are potent prebiotic fibers that support gut health.

Tip: Search MyNetDiary (Premium) for recipes incorporating soybeans, tofu, or tempeh. Start with a weekly meatless meal, using natural soy as your protein source. However, you would need to consume soy foods daily to reap their benefits on menopausal symptoms.

Calcium sources

Osteoporosis, or the thinning of bones, becomes more common after menopause due to the loss of estrogen, which plays a key role in maintaining bone density. Consuming enough calcium to support bone health is crucial to counteract these changes.

• Dairy products: Milk, yogurt, and cheese are excellent calcium sources. Opt for low-fat or non-fat varieties to manage calories while benefiting from their high calcium content.
• Leafy greens: Vegetables like kale, spinach, and collard greens are great non-dairy sources of calcium. They are also rich in antioxidants, which help combat inflammation.
• Fortified foods: Many plant-based milks like almond, soy, or oat, orange juice, and breakfast cereals are fortified with calcium and vitamin D, making them excellent alternatives for those who are lactose intolerant or prefer not to consume dairy.

Tip: A glass of dairy or fortified plant-based milk can be a great addition to a meal or snack for a nutrient boost. Use Greek yogurt instead of sour cream, cream cheese, or mayonnaise.

Fermented foods

Estrogen affects the gut microbiome. Improve your microbiome and support your gut health by incorporating probiotic-rich fermented foods like sauerkraut, kimchi, tempeh, miso, yogurt, and kefir.

Tip: Use kefir as the base liquid in smoothies. Top salads or bowls with sauerkraut or kimchi for a probiotic boost.

Omega-3s

Decreases in estrogen during menopause increase the risk of heart disease, and some studies suggest that it may also contribute to cognitive decline. Omega-3 fatty acids, essential fats found in certain foods, have been shown to support both heart and brain health.

• Fatty fish: In addition to being a source of vitamin D, fatty fish such as salmon, tuna, and herring are high in omega-3s. These healthy fats help reduce inflammation, lower blood pressure, and improve cholesterol levels.
• Flaxseeds and chia seeds: These plant-based sources of omega-3s go well with smoothies, yogurt, or oatmeal. They also provide fiber to aid digestion and weight management. Another bonus from flaxseeds–phytoestrogens, which may help with hot flashes.
• Walnuts: Rich in omega-3s, walnuts make for a great heart-healthy snack. Add them to salads or oatmeal.

Tip: Keep a seed and nut mixture on your counter to remind yourself to sprinkle some on top of salads, bowls, oatmeal, and yogurt.

Fiber-rich whole grains

Many women experience changes in metabolism during menopause, which can lead to weight gain. Whole grains provide fiber and nutrients that help manage weight, stabilize blood sugar levels, and sustain energy. Additionally, fiber from whole grains helps maintain healthy lipid levels and protects against cardiovascular disease.

• Oats: Rich in fiber and nutrients like magnesium and zinc, oats are an excellent choice for breakfast or snacks.
• Quinoa: This protein-rich grain is packed with nutrients, including magnesium, which may help reduce the frequency and intensity of hot flashes.
• Brown rice and whole wheat bread: Fiber-rich, whole-grain foods aid digestion and help manage weight gain that often accompanies menopause.

The U.S. Dietary Guidelines recommend consuming 25 to 30 grams of fiber daily. Still, other sources encourage greater fiber intake of 30 to 40 grams.

Tip: When purchasing whole-grain products, look for “whole” as the first word listed on the ingredient list. Swap regular pasta for whole wheat or bean-based pasta to boost fiber.

Melatonin-rich foods

Sleep issues are common among menopausal women, with 40 to 56% of women reporting trouble sleeping, according to some approximations.

Sleep is associated with weight management and preventing chronic conditions. Research shows that sleeping seven to eight hours is associated with a lower risk of health issues.

To help with sleep changes during menopause:

1. Establish a sleep routine.
2. Start winding down 30 minutes before going to bed.
3. Try gentle stretching, drinking tea, or reading to facilitate sleep.
4. Limit the use of screens and blue light devices.

Certain foods promote sleepiness, specifically foods containing melatonin. Melatonin naturally exists in almonds, strawberries, cherries, fish, and eggs.

Foods that contain the amino acid tryptophan also encourage sleepiness and better sleep quality and duration. The body converts tryptophan into melatonin to facilitate sleep. Tryptophan-rich foods include soy, sesame seeds, pumpkin seeds, sunflower seeds, shellfish, algae, and turkey.

Beneficial eating patterns

Besides the foods mentioned, certain eating patterns or diets may provide more benefits for managing menopause symptoms.

A more vegetable- and fruit-forward eating pattern is associated with fewer menopausal symptoms. In particular, some research suggests a low-fat, predominantly plant-based diet that includes soybeans significantly reduces vasomotor symptoms compared to a regular diet. The Mediterranean diet also proves advantageous during menopause, as it prioritizes vegetables, fruits, legumes (beans and lentils), whole grains, nuts, seeds, and lean proteins. Closely following this healthy diet is linked to less weight gain and lower cholesterol, blood sugar, and inflammation.

Foods to limit or avoid

While certain foods can help with menopause symptoms, others can exacerbate them. Consider limiting the following:

• Caffeine and alcohol: Both caffeine and alcohol can trigger hot flashes and disrupt sleep. Try to reduce intake, especially in the evening.
• Sugary and processed foods: These foods can cause blood sugar spikes and lead to weight gain, increasing the risk of heart disease.
• High-sodium foods: Sodium can lead to water retention and bloating, worsening menopause symptoms.

There is no one magic food for menopause. Eating a nutrient-dense, balanced diet during menopause can help alleviate symptoms and reduce the risk of long-term health issues such as osteoporosis and heart disease. By focusing on a balanced diet incorporated with the recommended foods above, women can often enjoy a better quality of life during this critical, but passing phase.

Supplements may or may not provide the desired effects for symptom relief that have been studied with natural food sources. Always consult your healthcare provider before starting a supplement to ensure it is safe and effective for you.

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Other Health Issues->Aging