Menopause Diet Choices Can Help Manage Symptoms

Although women can reap the physical and mental benefits of eating healthy at any age, during menopause it can be even more beneficial than ever. While Hormone Replacement Treatments (HRTs) are an ever popular antidote to menopausal symptoms, many women prefer a more natural, guaranteed safe approach. Combined with vitamin supplements, plenty of rest, and adequate exercise, a healthy diet is a great way to combat the host of symptoms many women encounter as hormonal levels fluctuate. In addition, eating healthy can help counter the predisposition to osteoporosis and heart conditions associated with the onset of menopause.

An appropriate menopause diet should focus predominately on low-fat, high-fiber eating. A variety of fruits, vegetables, and lean proteins should be featured, as well as carbohydrates that are not derived from processed flour. Regular vegetable oils and margarine are best replaced with unprocessed oils to promote cardiovascular health. High fat, high calorie junk food should be eliminated as much as possible.

If you don’t already consume them on a regular basis, consider adding the following to your menopause diet:

1. Soy products contain phytoestrogens (plant chemicals) that may minimize moodiness and hot flashes; reduces bone loss/builds bone mass; low-fat source of protein


2. Seaweed contains phytoestrogens (plant chemicals) that may help alleviate menopause symptoms; great source of calcium; good source of iron


3. Beans and lentils are a highly nutritious, low-fat source of protein


4. Oily fish (salmon, tuna, and mackerel) is high in calcium and contains Omega-3 essential fatty acids beneficial to oxygen and blood circulation.


5. Green leafy vegetables (broccoli, kale, collards) are an excellent source of calcium


6. Purified water: at least 8 glasses per day can help prevent and alleviate hot flashes as well as vaginal dryness.

Just as it is beneficial to include certain foods in your menopause diet, some should be reduced or eliminated as much as possible. Consider avoiding the following, which may aggravate menopause symptoms or contribute to unhealthy weight gain, fatigue, and bloating:

1. Fried foods are high in fat and can raise cholesterol


2. High fat dairy products (cream, ice cream) should be replaced by low-fat, lower calorie varieties


3. Sugar can increase moodiness


4. Refined carbohydrates can contribute to moodiness (choose brown rice and wholegrain bread over white)


5. Alcohol and caffeine have dehydrating affects on tissues and may increase hot flashes


6. Red meat and other high fat animal products may increase cholesterol and clog arteries

Consuming a healthy diet strengthens the mind as well as the body, making menopause less of a challenge and more of a smooth transition. The best menopause diet is one that can be enjoyed on a daily basis. Major dietary changes that eliminate all of your favorite foods at once are likely to leave you feeling unsatisfied, depressed, and defeated. Instead, focus on including more of the better food and beverage choices while gradually cutting back on the less desirable ones. Learn to enjoy eating healthy and the benefits of a nutritious diet will last far beyond menopause.