Foods to Ease Menopause Symptoms

Menopause is a natural transition that marks the end of a woman’s menstrual cycle. Following a balanced diet and consuming specific foods may help reduce menopause symptoms as well as the risk of certain health conditions associated with menopause.

Foods That May Help You Feel Better During Menopause

Research shows that focusing on specific foods during menopause may help ease symptoms and help you feel better overall.

• Fruits and vegetables: Fruits and vegetables are excellent sources of vitamins, minerals, fiber, and antioxidants. A higher intake of fruits and vegetables may help reduce inflammation and manage specific menopause symptoms.
• Whole grains: Increasing your intake of whole grains during menopause may be suitable for your heart. Replacing refined grains with whole grains has been linked to a lower risk of heart disease, which may be more likely after menopause.
• Lean protein: Lean protein (chicken, turkey, plant-based protein, low-fat dairy) helps preserve muscle mass, which may start to decrease during menopause. Consuming plant-based proteins may be especially beneficial, as doing so may reduce the risk of early menopause before the age of 45.
• Healthy fats: Compared to saturated fats and trans fats, healthy fats from polyunsaturated fat sources (fatty fish, avocado, nuts, seeds) may be heart-protective during menopause. Eating more healthy fats than unhealthy fats may help keep cholesterol levels low and, thus, reduce the risk of heart disease.
• Calcium- and vitamin D-rich foods: Bone loss may increase during menopause, making these foods vital for maintaining bone health. Increasing calcium and vitamin D intake during menopause may reduce the risk of fractures and osteoporosis.
• Soy: Soy foods contain phytoestrogens that act similarly to estrogen. Although some study results are conflicting, evidence suggests that soy foods, such as tofu, tempeh, and soy milk, may help alleviate hot flashes and other menopause symptoms.

Foods You May Want to Limit or Avoid

Specific foods may make menopause symptoms worse or increase the risk of various health conditions.

• Added sugar: Excessive intake of added sugar may increase menopause symptoms. Because metabolism tends to change with menopause, consuming too much added sugar may also increase the risk of type 2 diabetes and heart disease.
• Ultra-processed foods: Eating ultra-processed foods and other foods that are high in sodium may lead to high blood pressure and other issues. Some evidence suggests that consuming more sodium than you should may also cause fluid retention during menopause.
• Trans and saturated fats: Experts recommend avoiding trans fats and limiting saturated fat intake to no more than 10% of total daily calories. During menopause, high intake of these fats may increase the risk of weight gain and heart disease.
• Alcohol: Although research results are mixed, some research shows that alcohol may make specific menopause symptoms (like hot flashes and mood swings) worse. Limiting alcohol may also aid weight management, which can become challenging during or after menopause.

Other Ways to Help Ease Menopause Symptoms

Menopause symptoms may be inevitable, but additional lifestyle changes may help ease menopause symptoms.

• Get plenty of physical activity. Evidence suggests that those who engage in regular physical activity have less severe symptoms compared to those who don’t exercise during menopause. Weight-bearing exercise is particularly crucial during this period for bone health.
• Be sure to prioritize sleep. Insomnia is a common issue during menopause, but prioritizing sleep and getting help when needed may be beneficial.
• Focus on stress management. Menopause has been linked to higher levels of stress and anxiety for some people. Researchers believe that cognitive behavioral therapy, medications, and other treatments may help with stress management.
• Manage your weight. Hormone shifts during menopause may cause your metabolism to slow down, making weight management more challenging. Physical activity and a well-balanced diet are recommended as tools to help with weight management during the menopause transition.