Best Foods to Eat During Menopause

Vitamin D, present in fish and flaxseeds, may help minimize hot flashes and nocturnal sweats, adds Limon.

In every woman’s life, menopause occurs. Menstruation ceases with menopause. It’s detected after a year without a period.

Menopause is a major life change for women. It’s probably a tremendous relief that Aunt Flo has finally quit calling every month. But for many women, the change is difficult. Menopause causes many physical changes.

Changes in the body, mind, and emotions. A balanced diet and lifestyle will ease the transition to menopause and the difficulties that accompany it.



Menopause is a normal part of a woman’s life. It’s when your period stops and you’re no longer fertile.
Menopause occurs in women aged 40-50. In India, the average age of menopause is 46.
A year without menses or menstruation is considered menopause.
Hormonal shifts cause havoc during menopause. Symptoms like night sweats, hot flashes, anxiety, and insomnia can sap your energy and impact your mood.
Hormone therapy and lifestyle adjustments are available to manage menopause symptoms.


Menopause signs and symptoms

Menopause symptoms might be different for every woman. Among them are:

  • Dryness of the cervix
  • Flashes of heat
  • At night, I get hot and bothered by night sweats
  • Chills
  • Awakened in the middle of the night
  • Incontinence of urination
  • Mood swings are a normal part of life.
  • Slowing down the metabolic rate
  • Weighing more
  • Hair-thinning
  • The skin on my face is really dry.
  • a reduction in breast volume

Healthy menopausal food choices


Anti-inflammatory superfoods blueberries, strawberries, and raspberries Berries may help midlife brain health and lower blood pressure. As estrogen’s cardioprotective advantages diminish with age, treating heart health is critical. Especially when heart disease is the main cause of death among women. Antioxidants in berries help support a balanced stress response, which is important for treating insomnia.




Anti-inflammatory omega-3 fatty acids are found in oily fish like salmon. Omega-3 fatty acids help women’s hearts by lowering triglycerides and blood pressure. Omega-3 fatty acids have also been examined for improving depression and anxiety in midlife women.



Soy is a plant protein source that also serves as a phytoestrogen in the body. While soy was originally regarded to be a danger factor for breast cancer, a big study indicated that soy consumption reduced cancer recurrence by 25%. By activating estrogen-responsive tissues, phytoestrogens can support hormone variations in menopausal women. Women from Asian countries who eat a lot of soy had fewer hot flashes, according to research. Soy is good for bones.



Dark chocolate is high in magnesium. A nutrient women may be deficient in. Magnesium helps with mood, sleep, bone health, and bowel motions. Dark chocolate might be an acquired taste for those of us used to sweeter chocolate. Most people eventually prefer dark chocolate. Remember to enjoy one or two squares as a pleasant treat.



Your microbiome (the bacteria that live in your digestive tract) is supported by fiber. Old circulating hormones are bound and excreted by your microbiota. The re-absorption of denatured hormones causes hormonal symptoms if your microbiome can’t do this efficiently.

A study of 11,000 postmenopausal women found that those who ate roughly five grams of whole grain fiber per day lowered their risk of early mortality by 17%.


Oily Fish

We need to eat more healthy fats every day. They assist your brain, heart, and joints, explains Southern. “Plus, they keep you fuller for longer,” she adds.

Vitamin D, present in fish and flaxseeds, may help minimize hot flashes and nocturnal sweats, adds Limon.

Foods to Avoid in Your Menopause

If consumed in excess, certain processed and refined foods such as crisps and biscuits might make you feel worse during menopause, while others – such as whole-grain bread and cereals – can help ease the symptoms. It’s not necessary to completely cut out these items, but eating them in moderation can help support your shifting hormones, keep your body at a suitable temperature, and keep your energy and mood stable.



Try not to dip in the biscuit tin. Sugar spikes blood sugar, affecting hormones, explains Southern. “Your body invests resources into producing insulin and cortisol to control your blood sugar – since this is vital for ‘survival’,” she continues.

In addition to hot flashes and nocturnal sweats, blood sugar dysregulation has been linked to menopause symptoms. Untreated, it can cause insulin resistance. Between meals, eat a piece of fruit and a handful of almonds to keep your blood sugar stable.


Fried Chicken

Fast food may be handy, but it is generally high in saturated fats, which are known to cause health problems, especially in postmenopausal women. Instead, include heart-healthy foods like fatty salmon, unsalted almonds, beans, and pulses once or twice a week.

“Antioxidants in fruits and vegetables protect the heart,” she adds. “Aim for five pieces per day of a variety of fresh, dried, and canned foods. A diet rich in high-fiber foods is beneficial to heart health.


Coffee and Tea

A study published in the journal Menopause found that caffeine can affect hormone levels and exacerbate hot flushes. “More than two cups of coffee each day has been demonstrated to weaken bones,” adds Southern. “Osteopenia and osteoporosis can arise after menopause when your bone loses the protective building benefits of estrogen.”

If you’re tired and want something hot, try peppermint tea. Alternatively, go for a 15-minute walk to wake up without caffeine.



Spicy foods may taste good, but they might cause hot flashes, nocturnal sweats, and other symptoms of menopause. Instead of chili flakes, try cumin, turmeric, or sweet paprika.


Alcohol not only raises blood sugar levels but also causes heat flashes, disrupts sleep, and harms the liver, adds Southern. “Detoxifying alcohol might impair your liver’s capacity to cleanse old hormones, causing issues.” If you enjoy a glass every now and again, follow the NHS advice and drink water between sips.