Diet for menopause: what to eat and what foods to avoid

Menopause is a phase in a woman’s life in which abrupt hormonal changes occur, giving rise to symptoms such as hot flashes, dry skin, increased risk of osteoporosis, decreased metabolism and increased risk of excess weight, as well as metabolic and cardiovascular diseases. 

For this reason, a good diet during this phase is important to ensure the physical and emotional well-being, being important that it is accompanied by regular physical activity, being able to perform dance therapy, walking or any sport of interest, and if possible under the guidance of a nutritionist. 

Diet for menopause: what to eat and what foods to avoid

What should be included in the diet

During menopause it is recommended that women include in the diet some important nutrients to prevent the emergence of health problems associated with this phase, these are:

1. Phytoestrogens

Phytoestrogens are present in certain foods such as soybeans, nuts, oilseeds and cereals, and its composition is very similar to estrogen in women, so they help relieve the symptoms of menopause such as night sweats, irritability and hot flashes, as they regulate estrogen levels in the body. They also promote bone health and prevent cardiovascular disease.

Foods: flaxseeds, soybeans, sesame seeds, hummus, garlic, alfalfa, pistachios, sunflower seeds, prunes, almonds, among others.

See a more complete list as well as other benefits of foods with phytoestrogens.

2. Vitamin C

The consumption of vitamin C helps strengthen the immune system, in addition to having benefits for the skin, as this vitamin facilitates healing and allows the absorption of collagen in the body, a protein that gives structure, firmness and elasticity to the skin. 

Foods: kiwi, strawberry, orange, paprika, papaya, guava, melon, tangerines, among others.

3. Vitamin E

Vitamin E helps improve skin health, preventing premature aging and the appearance of wrinkles, and also maintains the integrity of the hair strands, favoring their hydration.

In addition, due to its antioxidant action it helps to increase the body’s defenses, as well as taking care of heart health and preventing the emergence of neurological diseases such as Alzheimer’s.

Foods: sunflower seeds, peanuts, Brazil nut, walnuts, mango, seafood, avocado and olive oil. See a list of foods with vitamin E.

4. Omega 3

Foods rich in omega 3 have antioxidant and anti-inflammatory properties, being excellent for fighting diseases such as arthritis, for example. In addition, they also promote heart health, as they help lower LDL cholesterol and increase HDL cholesterol, regulate blood clotting and improve blood pressure. 

Foods: tuna, salmon, flaxseed and flaxseed oil, sardines and walnuts.

See other benefits of omega 3 in the following video:

5. Calcium and vitamin D

Calcium and vitamin D are essential nutrients for teeth and bone health, preventing the onset of osteopenia or osteoporosis, which are fairly common diseases during and after menopause due to decreased estrogen.

Foods: skim milk, plain yogurt, white or low-fat cheeses, almonds, basil, watercress, flaxseed and broccoli. For vitamin D, some foods are salmon, yogurts, sardines and oysters. See other foods rich in calcium.

6. Fiber

Fiber is important not only to regulate intestinal transit and avoid problems such as constipation, but also to avoid increased cholesterol, control blood sugar and to increase the feeling of fullness, thus promoting weight loss.

Foods: fruits, vegetables, pumpkin, oats, wheat bran, beans, chickpeas, lentils, nuts, rice, pasta and whole wheat bread, among others.

It is important to mention that oats, in addition to containing fiber, also contain phytomelatonin, which favors a good night’s sleep, being a food especially suitable for those who suffer from insomnia. 

7. Tryptophan

In menopause it is normal to suffer mood swings, sadness or anxiety, that is why foods containing tryptophan have a high content of vitamin C, which is why they are so important for those who suffer from insomnia.Foods rich in tryptophan are also an excellent choice for when you have these symptoms.

Tryptophan is an essential amino acid that is not synthesized by the body and is involved in the production of serotonin, melatonin and niacin, so it helps improve mood and increases the feeling of well-being.

Foods: banana, broccoli, walnuts, peanuts, almonds, among others. See other foods that can help improve mood.

Foods to avoid

Knowing what foods not to eat during menopause is also important to avoid its symptoms and prevent the accumulation of fat in the abdomen, typical of this phase.

For this reason, in menopause should be minimized consumption of spicy dishes, excess red meat, alcoholic beverages, sausages, fried foods, snacks in general, canned (for its excess sodium), ketchup or mayonnaise type sauces, frozen foods such as nuggets or pizzas, fast food and industrialized foods in general, rich in sugars and saturated fats.

Also, dairy and dairy products should be skimmed and excessive intake of coffee or caffeinated beverages, such as hot chocolate or black tea, for example, should be avoided because they interfere with calcium absorption and because they are stimulants, mainly for those women who are also suffering from insomnia or have difficulty sleeping. 

Menu for menopause

The table below lists a sample 3-day menu that includes the above foods, alternately, to alleviate symptoms associated with menopause:

1 glass of soy milk with 1 slice of toasted whole wheat bread drizzled with extra virgin olive oil and a few rosemary leaves + 1 tangerine

1 medium grilled salmon fillet with 3 tablespoons of brown rice and 1 cup of broccoli with cooked carrot +1 teaspoon of olive oil + 1 apple

1 grilled chicken breast fillet with 1/2 cup mashed sweet potato and lettuce, onion and tomato salad with a handful of pumpkin seeds + 1 teaspoon olive oil + 1 orange

1 plain yogurt with 1/2 tablespoon flaked oatmeal

1 cup unsweetened chamomile tea

The amounts included in the menu vary according to age, gender, physical activity and whether you have any associated disease or not, so the ideal is to go to a nutritionist to perform a complete evaluation and develop a nutritional plan appropriate to your needs. 

It is also possible to take teas with calming properties such as chamomile tea, linden, lavender or lemon balm to help relax and sleep better.

Learn about other strategies to relieve menopause symptoms and watch the video below:

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