Oct 17, 2023
At some stage in a woman’s life, she must eventually go through menopause because it is a natural transition as she grows older. However, the symptoms associated with menopause can extend for several years longer and they can be hard to deal with (1). Many uncomfortable and challenging symptoms increase a woman’s risk of certain diseases. This is where your diet comes into play and how to change it to be beneficial not just to ease the symptoms but the transition as well.
Having a diet for menopause is a great way to go about minimising the effect of menopausal transitions and symptoms as well as lead a healthy lifestyle. Some of the transitions a woman goes through include weight gain, weakening of bones, and heart health. There are foods that you need to consume more and others you need to do away with.
In this blog, we’ll discuss all the menopause diet plans you should have to help you get through this stage in your life smoothly and in good health.
6 Diet helps with Menopause symptoms
Here are the foods that help with menopause and what you need to include in your diet.
During menopause, there is a decline in estrogen levels which increases a woman’s risk of fractures. Dairy products like cheese, yogurt, and milk contain calcium, vitamins D and K, potassium, phosphorus, and magnesium which are all essential for bone health (2). Dairy also helps to improve the quality of sleep. Furthermore, dairy consumption decreases the risk of a woman to have premature menopause.
2. Whole grains:
Whole grains are highly nutritious because they include high fibre content and B vitamins like riboflavin, niacin, thiamine, and pantothenic acid (3). Including whole grains in your menopause diet can reduce the risk of cancer, diabetes, heart disease, and premature death (4). Whole-grain foods include whole-wheat bread, brown rice, quinoa, barley, Khorasan wheat, and rye.
3. Healthy fats:
Healthy fats like omega-3 fatty acids are beneficial for women in their menopause. Incorporating omega-3 supplements in your menopause diet plan can decrease the severity of night sweats and the frequency of hot flashes and (5). Foods with high omega-3 fatty acids include salmon, mackerel, and anchovies, and seeds like chia seeds, flax seeds, and hemp seeds.
4. Fruits and vegetables:
Fruits and vegetables contain minerals and vitamins, antioxidants and fibre. A study was carried out and it showed a 19% reduction in hot flashes in women who added fruits and vegetables to their diet (6). Hence, we highly recommend that you include it in your diet for menopause. Not to mention, it is also beneficial for various other health reasons.
The decrease in estrogen during menopause leads to a decrease in bone strength and muscle mass. Hence, women need more protein, around 20–25 grams per meal, in their diet during this time. Studies show that women who included the recommended amount of protein in their diet had better bone mineral density (7) and an 8% lower risk of hip fracture (8). Foods high in protein include meat, fish, eggs, legumes, and dairy products. You can also get protein from protein powders which you can add to smoothies or baked goods.
6. Phytoestrogen-Containing Foods:
Phytoestrogens are food compounds that act as weak estrogens for the body. A study shows that women in the postmenopausal phase who took phytoestrogens like soy and isoflavone supplements consistently for weeks had 14% higher estrogen levels than those who took a placebo (9). Foods that naturally contain phytoestrogens include chickpeas, soybeans, peanuts, barley, flax seeds, grapes, plums, berries, green and black tea, etc.
The above are foods that you need to add to your menopause diet plan. However, there are also things you need to avoid to help with the symptoms which are alcohol, caffeine, spicy foods, and high-salt foods. Self-care is also an important aspect that puts you in a good mood and makes you feel happy. At VinzBerry, we have a wide range of personal care products that can help you embrace every part of your body and fall in love with your body in this new season.
Q. How to manage menopause with diet?
A: You can manage your menopause diet by eating healthy by including a minimum of five portions of various colours of fruits and vegetables. Also include plenty of fish, fibre-rich cereal foods, beans, peas and nuts (unsalted).
Q. What are the best foods to avoid menopause?
A: For your menopause diet plan, avoid alcohol, caffeine, foods with added sugar, spicy food, and highly salted food.
Q. Can you control menopause symptoms with diet?
A: To manage some menopausal symptoms like hot flashes, there are things you need to remove from your diet like alcohol, your intake of caffeinated drinks, and foods that can trigger such symptoms.
Q. Is vitamin D good for menopause?
A: Vitamin D is one of those nutrients that are important for menopausal women. Vitamin D helps to minimise and slow down the weakening process of your bones which is usually caused by the lack of estrogen.