Can Certain Foods Help Ease Menopause Symptoms?

Navigating menopause can be quite a challenging journey for women. Your body is fighting physical and hormonal changes that can be accompanied by a wide range of nasty symptoms. 

While there’s no reversing menopause and the discomfort it brings, making mindful choices about what you eat can significantly impact how you feel during this transition. Here’s a guide to some foods that can help ease menopausal symptoms!

Aim to include a variety of whole grains into your diet. They’re rich in fibre, which aids digestion and helps manage weight gain — a common occurrence for some women during menopause. 

• Whole oats

• Whole wheats

• Quinoa

• Brown Rice

• Unsalted popcorn

Fruit and veggies contain powerful vitamins, minerals, and antioxidants. These nutrients can help combat oxidative stress and inflammation, which can exacerbate menopausal symptoms such as hot flashes. 

Any fruit or vegetable is recommended but here are some of the most nutrient-dense veggies we recommend!

Fruit

• Oranges

• Blueberries

• Strawberries

• Apples

• Avocados

Vegetables

• Spinach

• Carrots

• Broccoli

• Garlic

• Brussel Sprouts

You need fat in your diet! Just the good kind. Healthy fats support hormone production which is important during menopause. They also help maintain healthy cholesterol levels.

Seafood, Poultry & Dairy

• Salmon

• Tuna

• Yoghurt

• Eggs

Vegan Options

• Avocados

• Nuts & Seeds

• Coconut

• Tofu

Some fatty foods can also help you burn fat! Check out our guide here. 

Like any healthy, balanced diet, you need protein, especially as you age! It’s essential for muscle maintenance and repair, which can help counteract the loss of muscle mass that often occurs during menopause. 

Meat & Seafood

• Chicken breast
• Turkey breast
• Flounder
• Cod

Vegan Options

• Tofu
• Beans & lentils
• Green peas
• Soy milk

Calcium is vital for bone health, and women are at an increased risk of osteoporosis during and after menopause! Try incorporating some of the following foods. 

Fish & Dairy

• Cow's milk
• Cheese
• Yoghurt
• Trout

Vegan Options

• Soybeans
• Chickpeas
• Pistachios
• Hazelnuts

Be sure to check out our guide on foods to eat if you suffer from osteo here.

Stress and sleep disturbances are common symptoms of menopause so you need to include things into your diet that will promote relaxation and sleep. A variety of herbal teas can help with this! 

• Chamomile

• Peppermint

• Lavender

• Valerian root

• Lemon balm

• Ashwagandha

If you’re going through menopause, nourishing your body with the right foods is a great way to support overall health and wellbeing during such a significant transition in life.