Menopause Diet: What To Eat And What To Avoid

Menopause Diet: How It Affects Nutritional Needs

Proper nutrition during menopause is essential for managing symptoms and reducing risks of cardiovascular disease, insulin resistance, diabetes, osteoporosis, and tumors common in this life stage.

Menopause disrupts hormonal balance, slowing metabolism and destabilizing blood sugar. Dietary adjustments become necessary to support hormonal function that regulates these systems effectively.

Declining estrogen directly impacts bone and muscle health, causing reduced muscle mass and bone density. Your diet must include nutrients that strengthen these tissues to prevent osteoporosis and maintain physical strength.

Omega-3 fatty acids play a crucial role in managing menopause symptoms. Research links higher omega-3 levels with reduced inflammation and improved mood stability. Women with postmenopausal diabetes or heart disease typically show lower omega-3 levels.

Good omega-3 sources include fatty fish (salmon, mackerel, sardines), seeds (flaxseeds, chia, hemp), and walnuts. These foods support heart health while alleviating various menopausal discomforts.

Your diet should also combat oxidative stress through antioxidant-rich foods that support healthy cell growth and protect against the increased cellular damage occurring during menopause.

Best Foods To Eat During Menopause

Eating a healthy, balanced diet should be your top priority during menopause. Let’s have a look at what your nutrition should look like and some of the best foods to eat during menopause:

Foods That Have A Potent Supply Of Calcium And Vitamin D

You’ll experience a significant decline in estrogen levels during menopause, which affects bone and muscle health. Many women have low bone and muscle mass during menopause, which is a disaster recipe for fractures and osteoporosis.

Women’s health specialist Lynn Pattimakiel, MD, explains how you lose bone mass during menopause, saying,

Your body is building bone up until age 30. After that, you start to lose bone,” adds Dr. Pattimakiel. “Since you’re losing that estrogen around menopause, there’s an accelerated decline of that bone.

Adding calcium and vitamin D-rich foods into your diet will help you maintain strong, healthy bones and muscles.

According to a recent study, calcium and vitamin D are associated with reduced risk of bone and muscle loss in menopausal women because vitamin D helps effectively utilize calcium and phosphorous from your diet. Thus, it maintains strong bones and boosts muscle function.

The women’s health specialist adds that “Vitamin D is absolutely necessary to help absorb the calcium intake,” she adds emphasis, saying, “They’re both needed to help improve the structure of the bone.”

Foods rich in calcium include skimmed milk, cow’s milk, yogurt, milk-based pudding, and low-fat cheese.

Your skin makes vitamin D in response to sunlight exposure. However, you can also get it from foods such as oil fish, some types of mushrooms, and fortified breakfast cereals.

Recent 2020 PubMed research shows that calcium and vitamin D work together to protect menopausal women from losing bone and muscle mass. Vitamin D enables your body to properly use calcium and phosphorus from foods, helping maintain bone strength and enhance muscle performance.

Dr. Lynn Pattimakiel, a women's health expert, emphasizes this relationship, stating, You absolutely need vitamin D to absorb calcium properly. Both nutrients are essential for improving bone structure.

Calcium and vitamin D-rich foods maintain strong bones and muscles during menopause, with vitamin D being essential for calcium absorption. Dairy products like milk, yogurt, and cheese provide these nutrients along with phosphorus, potassium, magnesium, and vitamins K and D.

Beyond bone health, dairy offers additional benefits through tryptophan, which improves sleep quality for those with menopause-related sleep disturbances. Studies from SpringerLink show women with higher intakes of dairy calcium and vitamin D have a 14% lower risk of premature menopause, making these foods valuable for comprehensive menopausal support.

Fruits And Vegetables

We can never talk about healthy eating without mentioning fruits and vegetables. They are the best way to fill your plate and tummy without adding excess calories. Fruits and vegetables have a potent supply of vitamins, minerals, fiber and other powerful plant nutrients like antioxidants.

Aim to have half your plate filled with vegetables and plenty of fruits during your meals. Also, mix various colors when picking out your fruits and vegetables to get the most nutritional value.

Some vegetables like green leafy spinach, turnips, and collard greens have a plentiful supply of calcium to boost bone and muscle health. Other nutritious greens include Broccoli, Cauliflower, Asparagus, Brussels sprouts, and Kale. You can play around with your recipes to make the most of them enjoyable.

Protein

Protein is still crucial in menopause because it helps preserve bone and muscle mass, which declines during it. However, it is essential to get plant-based and lean proteins to ensure that you’re also maintaining a healthy weight. Avoid proteins like red meats that are high in cholesterol.

Healthy food sources of lean and plant-based protein include eggs, grilled chicken, tuna, turkey, lean beef, tofu, lentils, beans, especially soybeans.

Wholegrains And High Fiber Foods

Whole-grain and high-fiber foods support menopausal health by reducing cardiovascular disease risk and providing lasting fullness that helps maintain weight. Excellent choices include wholegrain bread, cereals, brown rice, oats, and pulses like lentils and chickpeas.

Omega-3 fatty acids benefit menopausal women significantly. A 2020 review linked higher omega-3 levels with better health outcomes post-menopause. Women managing diabetes or heart disease often show omega-3 deficiencies, making these nutrients particularly important. Good sources include fatty fish (salmon, mackerel, sardines) and seeds (flaxseeds, chia seeds, hemp).

Phytoestrogens are plant compounds that mildly mimic estrogen, potentially strengthening bones and improving cardiovascular health by lowering cholesterol or enhancing vascular function. Find them in legumes (soybeans, chickpeas), nuts and seeds (peanuts, flaxseed), barley, fruits (grapes, berries, plums), and teas (green and black). Including these foods in a balanced diet represents a proactive approach to managing menopause symptoms.

According to Katherine Miller- Expert in Menopause Nutrition During menopause, focusing on nutrient-dense foods like calcium-rich dairy, lean proteins, and antioxidant-packed fruits and vegetables can ease symptoms and support overall health. A mindful approach to food can help reduce inflammation and improve long-term wellness.

Foods To Avoid During Menopause

Now that you know what to eat during menopause, let’s dive into foods to avoid during menopause:

• Alcoholic and caffeinated drinks: One of the best ways to minimize hot flashes and night sweats during menopause is by cutting down on your alcohol consumption and beverages like coffee and excess tea.
• Spicy foods: These trigger and can worsen menopause symptoms like hot flashes and night sweats. If you must use spices, then try herbs like thyme or basil to infuse flavor into your meals.
• Processed foods and high-carb meals: These are not good for your weight or blood sugar levels. These foods also worsen menopause symptoms and can make you feel like you’ve been thrown under the bus by slowing down your body’s metabolism.
• Meals with high sugar and salt content: As much as sugar and salt add flavor to foods and drinks, they aren’t the best for your health during menopause. You may want to cut back on them to have healthy blood sugar and blood pressure levels during menopause.

Supplements To Consider After Menopause

Ticking all the boxes in your nutritional chart may be tricky in this fast-paced modern life. However, that shouldn’t deter you from being at your best during menopause. That’s why you should consider adding menopause supplements to your cart if you still want to experience comfort and support your health as you navigate menopause.

Your supplements should address nutritional gaps in your diet and help you get what your body needs during this period.

You should at least get supplements with Calcium, Vitamin D, Ashwagandha, Artichoke Leaf, Chicory, Vitamin D, Angelica Gigas, Black Cohosh, Wild Yam, and other vitamins and minerals.

Check for labels to ensure that you’re getting supplements with natural ingredients for the best quality.

Speak to your healthcare provider before picking a supplement of your choice for more insights and professional opinion.

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Sample Meal Plan For Menopause Support

Whether you want to eat Mediterranean, paleo, keto, high protein or any other menopause diet, at least try to include the foods we’ve mentioned above in your plan. Here is a simple meal plan to get you started:

Sample Meal Plan For Menopause Support