Nutrition Tips and What to Eat During Menopause

By: Women's Care Staff

Many women dread the onset of menopause. Symptoms like hot flashes, night sweats, loss of sexual libido, and more can bring feelings of anxiety or discomfort. While you might not be able to avoid menopause, you can reduce its symptoms through proper nutrition. Eating the foods high in vitamins, minerals, and other nutrients can help prevent and relieve common symptoms. Here is what to eat during menopause that can help you manage symptoms in the healthiest way possible.

Eat calcium-rich foods

The risk of bone loss and osteoporosis increases for menopausal women. Protect your bones by increasing your intake of vitamin D and calcium-rich foods. Therefore, foods for menopause include low-fat yogurt, orange juice, broccoli, salmon, sardines, and tofu. Also, consider talking to your doctor about vitamins for menopause and calcium supplements. They can help lower your risk of bone loss. Your total calcium intake, including diet and supplements, should be at least 1500 ml per day.

Consume more omega-3s and vitamin B

Omega-3 fatty acids and B vitamins are key to a healthy brain and nerve cell function. They can help manage irritability and mood swings accompanied by menopause. Eat flaxseed, walnuts, and oily fish such as tuna, mackerel, and salmon for omega-3s, and consume more lentils and lean meats to get higher amounts of B vitamins.

If you consume caffeine and alcohol, know that these substances can trigger hot flashes.

Foods to avoid during menopause

Foods high in sugar and fat often lack nutritional value. In addition, they can upset your hormonal balance to worsen menopausal symptoms. Try to limit how much desserts and sweets you consume. Furthermore, stop eating processed foods high in sugar, fat, additives, and preservatives.

Try the Mediterranean Diet

An easy way to know what to eat during menopause is by following the Mediterranean diet. This diet, which is mainly comprised of fruits, vegetables, whole grains, and olive oil can help stave off weight gain and improve heart health. Plus, these foods can reduce hot flashes and night sweats, stabilize estrogen levels, and regulate blood sugar — all of which help ease menopausal symptoms.

If you suspect you’ve entered menopause, make an appointment with Women’s Care to learn more about bioidentical hormone replacement therapy and other treatments that can help ease symptoms.

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