Menopause can bring many changes to your daily life, and a lot of them aren’t super fun. Between hot flashes , night sweats , mood swings , and sexual dysfunction , the whole transition can take a serious toll on your life. One simple, natural way you can try to lighten some of these menopause symptoms is to add the following eight types of foods to your meals . “Although managing menopause can feel like you’re on an emotional roller coaster, the ride might feel a little smoother if you make a few simple dietary changes,” says Bonnie Taub-Dix, RDN , author of Read It Before You Eat It — Taking You From Label to Table who lives in New York. Read on for the best foods that are research-backed for easing menopause symptoms. default Getting the right nutrients on your plate can help you manage menopause.
Soy Foods like soy milk, soy beans, edamame, miso, tofu, and tempeh may help ease hot flashes. A small study looked at postmenopausal women who had two or more hot flashes a day.e60dc2a1-f33c-4a05-9b50-8e3e8e59762977eb25f2-d5aa-4d10-bb02-187a1ce528e8 Thirty-eight women were divided into two groups: One group received a soy-rich, low-fat vegan diet, which included 1/2 cup of cooked soybeans each day; the other did not. The results showed that total hot flashes decreased by 79 percent and moderate to severe hot flashes decreased by 84 percent in the soy foods group, compared with 49 percent and 42 percent, respectively, in the control group. According to the study’s conclusion, 59 percent of soy group participants said that they no longer experienced moderate or severe hot flashes.
Whole Grains Whole grains — like steel-cut oats, barley, whole wheat, brown rice, bulgur, popcorn, and millet — have a wealth of nutrients, according to the Harvard T.H. Chan School of Public Health, including B vitamins and fiber.e60dc2a1-f33c-4a05-9b50-8e3e8e5976297c5cdbf2-55dc-4a82-ae5d-3222459355ad B vitamins are important for the nervous system and mood , and fiber helps keep you regular. Furthermore, consuming whole grains instead of refined grains can lower your risk of cardiovascular disease. “Read food labels. Choose items that have 100 percent whole grains or 100 percent whole wheat as the first ingredient on the label,” says Taub-Dix.
Mild Spices and Seasonings Hot flashes may be precipitated by eating spicy foods, among other triggers, notes the Cleveland Clinic.e60dc2a1-f33c-4a05-9b50-8e3e8e5976296482feb8-ffa5-4124-a285-5c7c403c85bd But this doesn’t mean you have to limit yourself to bland meals. If you want to add flavor, use mild spices and seasonings, such as basil, bay leaf, cardamom, Chinese five spice blend, cinnamon , coriander, lemon balm, mint, oregano, rosemary, sage, thyme, and parsley. “These all add lovely tastes but without triggering a hot flash,” explains Taub-Dix.
Chocolate Okay, before you start eating candy bars for dinner, know that there are some parameters to this guidance. A small study reported that among 19 postmenopausal women, eating a concentrated amount of milk chocolate during morning or nighttime (100 grams of chocolate daily) did not lead to weight gain, and a high intake of chocolate during the morning hours helped burn fat and reduce blood glucose levels.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299b4990e3-3257-4816-ac64-f9136114a938 “Our findings highlight that not only ‘what’ but also ‘when’ we eat can impact physiological mechanisms involved in the regulation of body weight,” corresponding author Frank A.J.L. Scheer, PhD , a professor of medicine at Harvard Medical School, said in a press release for the study.e60dc2a1-f33c-4a05-9b50-8e3e8e597629595b174c-894c-449d-8310-e135753a6ac8 Another study review posited that eating any type of chocolate more than once weekly can reduce the risk of cardiovascular events by 8 percent .e60dc2a1-f33c-4a05-9b50-8e3e8e597629198578d4-9c66-42ca-90a7-ae89008a43c1 If you have a choice, go for dark chocolate. According to the Harvard T.H. Chan School of Public Health, it contains heart-healthy flavanols that help lower blood pressure; other studies have shown a link between consuming 6 grams of dark chocolate per day and a lower risk of heart disease.e60dc2a1-f33c-4a05-9b50-8e3e8e5976290a501b2c-89ec-403a-afb8-1c28966a955a
Water Getting enough H20 can help a variety of symptoms: reducing vaginal dryness, possibly improving the skin’s appearance, and decreasing bloat by moving fiber along. Signs of dehydration include thirst, muscle cramps, dry skin, fatigue, and confusion. “There is no one-size-fits-all recommendation for daily allowance. Your best guide is to check your urine. If you are properly hydrating, it will be pale yellow. If it is a deep yellow, you need to start drinking more,” says Taub-Dix. Think chugging water is blah? You can fill your water needs from water-rich foods such as watermelon, strawberries, and soups. Stay away from alcohol, which can be dehydrating, according to Mayo Clinic.e60dc2a1-f33c-4a05-9b50-8e3e8e597629829009d4-40b1-42ea-b596-84971be995a0 Experiment with different tastes: Add a lemon wedge, a hint of mint, or cucumber slices. You may enjoy it at different temperatures. Finally, make it easy on yourself by always having a filled water bottle around.
Fruits and Vegetables Many women are troubled by weight gain during menopause. Besides also having high water content, fruits and vegetables that are high in fiber can help you feel satiated while consuming fewer calories, according to Mayo Clinic.e60dc2a1-f33c-4a05-9b50-8e3e8e597629cedac9c1-2b90-4e6a-a610-1c0182708d57 “Let fruits and veggies take up half of the real estate on your plate at mealtimes and even at snack time,” says Taub-Dix. Another symptom — wrinkles — may be helped by eating mangos, according to one small study (which, full disclosure, was supported by the Mango Board).e60dc2a1-f33c-4a05-9b50-8e3e8e5976298854dcfa-fbf7-4e7a-8b99-56f7a8497ff2 In this study, 32 postmenopausal women who ingested 1/3 cup of Ataulfo mangoes four times a week experienced a 23 percent decline in deep wrinkles after two months. (However, those who ate around 1 cup experienced an increase in wrinkles.) If eaten daily, prunes improve risk factors for cardiovascular disease, according to a study (that was partially funded by the California Prune Board), including raising antioxidant capacity and reducing inflammation among healthy, postmenopausal women.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299d5389e7-dc5e-43bd-a877-569d6d81915e
Omega-3 Fatty Acids Essential fatty acids found in oily fish, particularly omega-3s , have been shown to help promote heart health, notes the American Heart Association (AHA).e60dc2a1-f33c-4a05-9b50-8e3e8e5976293384e9c0-58d4-4a2d-9a4b-ede427154ed5 “The incidence of heart disease increases with women, especially as they age, so these healthy fats are very important,” Taub-Dix points out. Omega-3s can also help reduce mood disorders, according to Harvard Health Publishing.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291f53c072-e373-4ace-88bc-94c3b6498a5d If you don’t enjoy fish like salmon, herring, sardines, trout, or mackerel, you can get omega-3s by eating chia seeds, ground linseed, hemp seeds, walnuts, or vegetable (rapeseed) oil.
Supplements are another option for relief from menopausal symptoms. Check out our list of the seven best menopause supplements recommended by experts.
Calcium-Rich Foods Due to hormonal changes, women undergo significant bone loss during menopause, sometimes leading to postmenopausal osteoporosis . According to research, 1 in 2 women who are postmenopausal will have an osteoporosis-related fracture in her lifetime.e60dc2a1-f33c-4a05-9b50-8e3e8e5976297599ddc3-4a37-4a77-8d8e-fc82813879ef Protect your bones by getting enough calcium from dairy and calcium-fortified products, like low-fat yogurt, milk, cheese, and leafy greens. According to Mayo Clinic, women ages 19 to 50 should aim for 1,000 milligrams (mg) a day while women 51 and older should get 1,200 mg a day.e60dc2a1-f33c-4a05-9b50-8e3e8e597629ac3f7cd8-5ac7-4bd4-b6a0-61635e3cf7ad Your body needs vitamin D to absorb calcium, the National Institutes of Health (NIH) notes.e60dc2a1-f33c-4a05-9b50-8e3e8e59762969699b60-6fda-4e1c-8ba9-b88b0721fc98 Some vitamin D sources include fatty fish like salmon, egg yolks, and limited sun exposure, according to the NIH.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b6d495a7-0b68-4dec-9118-53cb09b551d3 It may be difficult to get enough vitamin D from food and sun exposure alone. If you’re experiencing menopausal symptoms , ask your doctor to test your vitamin D levels at your next exam. He or she may recommend a supplement.
The Takeaway A simple, natural way you can try to experience certain menopause symptoms less severely is to focus on adding certain food ingredients into your diet. Soy, whole grains, mild spices and seasonings, chocolate, water, fruits, vegetables, omega-3 fatty acids, and calcium-rich foods are all evidence-backed foods for easing certain symptoms of menopause.
The Best Foods for Women During Menopause
