Diet for Menopause - Foods to Eat and Avoid

Role of Diet in Menopause

Along with the several lifestyle factors that sculpt women’s health, nutrition is a crucial focus. Different dietary patterns, food groups, and nutrients have been studied to understand their benefits during the menopausal phase. Adopting a healthy dietary pattern aids in managing menopause symptoms and preventing complications that may occur due to hormonal changes(1^✔ ✔Trusted Source
The role of diet in managing menopausal symptoms

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Menopause is the natural end of the menstrual cycle, resulting from the depletion of ovarian follicles. It marks the permanent end of fertility, accompanied by hormonal changes that increase the risk of obesity, osteoporosis, cardiovascular disease, and metabolic syndrome(2^✔ ✔Trusted Source
Nutrition in Menopausal Women: A Narrative Review

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The menopause diet, which comprises whole grains, vegetables, fruits, fish, and plant-based protein sources like legumes and nuts, provides benefits to women's health and helps manage menopause symptoms(2^✔ ✔Trusted Source
Nutrition in Menopausal Women: A Narrative Review

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To ease the symptoms, supplements during menopause such as calcium, vitamin D, and iron are suggested as well.

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Foods to Eat During Menopause

The decline in estrogen levels during menopause negatively affects the body’s metabolism, resulting in weight gain. It may also lead to reduced bone density, changes in cholesterol levels, and poor sleep. Maintaining optimal nutrition for menopausal women is crucial to maintaining body weight and managing symptoms.

Some of the important nutrients and foods that must be eaten during menopause include:

• Phytoestrogen-rich foods: Phytoestrogens (isoflavones and lignans) are plant-based estrogens that mimic the action of estrogen. They also aid in balancing hormone levels in the body. Lignans in flaxseeds, sesame seeds, andnuts; isoflavones in soy products, legumes, and coumestans in beans help reduce hot flashes and night sweats, along with lowering cholesterol levels.
  Other foods, such as barley, grapes, plums, berries, green tea, black tea, and peanuts, can be included in the menopause diet chart to keep phytoestrogens in check. Natural sources of phytoestrogens are found to be superior to supplements or processed foods in managing menopause symptoms(3^✔ ✔Trusted Source
  Menopause Diet
  
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• Omega-3 fatty acids: Found in walnuts, flaxseeds, salmon, and tuna, they act as a precursor to prostaglandin PGE1, which regulates hormonal balance and alleviates menopausal symptoms. Vitamin C, zinc, and niacin are essential nutrients required for the conversion of omega-3 fatty acids to prostaglandin PGE1. Hence, it is imperative to consume citrus fruits, vegetables, dairy products, pulses, wholegrain cereals, nuts, and seeds.
• Calcium-rich foods:Low-fat dairy products, finger millet, white sesame seeds, and sardines are important calcium-rich foods to be consumed since decreased estrogen levels are associated with low bone-mineral density and a risk of osteoporosis. Exposure to sunlight, along with incorporating eggs, chicken, and oily fish, boosts vitamin D uptake, which plays a vital role in the absorption of calcium. Other bone-enriching nutrients such as vitamin K, selenium, magnesium, and phosphorus are of prime importance as well(2^✔ ✔Trusted Source
  Nutrition in Menopausal Women: A Narrative Review
  
  Go to source, 3^✔ ✔Trusted Source
  Menopause Diet
  
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• Protein: Plant-based protein sources have been shown to lower the occurrence of hot flushes. Chickpeas, kidney beans, black beans, green peas, and lentils are the best plantproteins to include in the menopause diet plan.

• Whole grains such as brown rice, whole wheat, barley, quinoa, rye, and millet are excellent sources of B vitamins and fiber. They help in providing satiety, thereby preventing menopause weight gain. Whole grains may also help reduce the risk of cardiovascular diseases due to the presence of fiber(3^✔ ✔Trusted Source
  Menopause Diet
  
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• Consuming green leafy vegetables, eggs, nuts, and wholegrain cereals provides magnesium and vitamin B6 (pyridoxine) which help combat mood swings.
• Weight gain during menopause invites cardiovascular troubles. It is important to eat plenty of fruits, vegetables, wholegrain cereals, and pulses to increase fiber intake, which helps to lower the absorption of cholesterol and reduces the incidence of heart-related ailments.
• Drinking 10-12 glasses of water a day can help treat vaginal dryness and dry skin.

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Foods to Avoid During Menopause

• Refined carbohydrates like white bread, refined flour, bakery products, and desserts cause a spike in blood sugar levels,followed by an immediate crash, leading to mood swings and irritability. Additionally, since they are low in fiber they do not promote satiety and may result in overeating.
• High-sodium-containing foods like papads, pickles, cheese, ketchup, and commercial salad dressings can result in abdominal bloating and water retention, leading to edema.
• High salt intake can bring down bone mineral density. Hence,salty foods are best to be avoided.
• Alcohol triggers hot flashes as well as contributingto weight gain and mood swings.
• The caffeine content in tea, coffee, and cocoa triggers hot flashes and results in insomnia. Switch to herbal tea or green tea instead.
• Saturated fats in egg yolk, butter, ghee, and red meat,along with trans fats found in bakery products and commercially fried foods, increase cholesterol levels, contributing to cardiovascular ailments(3^✔ ✔Trusted Source
  Menopause Diet
  
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Dietary Patterns Beneficial for Menopause

Evidence suggests that a Mediterranean dietary pattern that includes whole grains, legumes, fruits, vegetables, low-fat dairy products, fish, olive oil, nuts, and seeds have beneficial impacts during menopause. The European Menopause and Andropause Society (EMAS) concluded that adhering to a Mediterranean diet supports improvements in vasomotor symptoms experienced by menopausal women(4^✔ ✔Trusted Source
The role of diet in managing menopausal symptoms: A narrative review

Go to source). Following the Mediterranean diet enriches the body with bioactive compounds such as polyphenols and omega-3 fatty acids that exhibit antioxidant and anti-inflammatory properties. Research has stated that combining a hypocaloric Mediterranean diet and physical activity facilitates weight loss during menopause. Therefore, the Mediterranean diet for menopause may be instrumental in managing menopause symptoms and weight loss(5^✔ ✔Trusted Source
Mediterranean diet as tool to manage obesity in menopause: A narrative review

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Menopause Diet Recipes

The space below highlights healthy recipes to bring the above-mentioned menopause-beneficial foods onto your plates.

1. Berry Bowl

Berry bowl is filled with anthocyanins, prebiotics, probiotics, zinc, magnesium, calcium, and many other vital nutrients. This recipe poses as a nutritionally full breakfast option when adhering to a menopause diet plan.

Ingredients:

• Oats- 2 tbsp
• Natural yogurt- 1 cup
• Berries- ½ cup
• Seeds (flax or chia seeds)- 1 tbsp
• Nuts (almonds/walnuts)- 1 tbsp
• Cinnamon powder- 1 tsp

Preparation Method:

Mix all the ingredients in a bowl and let it soak overnight. Serve the next day. The mixture may thicken upon soaking; hence, more yogurt or milk can be added to adjust consistency(6^✔ ✔Trusted Source
Breakfast Berry Bowl

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2. Vegan Tacos

This nourishing meal is high in fiber, protein, and micronutrients.

Ingredients:

• Whole wheat tortillas- 2 nos
• Mushrooms- 100g
• Black beans- ½ cup
• Onion- 1
• Cherry tomatoes- 5
• Garlic- a few cloves
• Soy sauce- 1 tbsp
• Yogurt- ½ cup
• Lime- ½
• Coriander leaves- a few
• Pepper powder- ½ tsp
• Ground cumin- 1 tsp

Preparation Method:

• Mix yogurt, lime juice, and coriander leaves together and keep aside.
• In a pan, saute garlic, onion, black beans, mushroom, and cherry tomatoes with the required amount of salt.
• Toss in the remaining spices and soy sauce and mix well.
• To the taco shell, add a tbsp of yogurt mix. Next, add a generous amount of the mushroom-bean mix. Top with some pickled onion and coriander leaves and serve(7^✔ ✔Trusted Source
  Easy Vegan Tacos
  
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3. Soybean Ragu

Soybean ragu is the perfect comfort food for women in menopause as it provides protein, isoflavones, omega-3 fatty acids, fiber, and many more micronutrients.

Ingredients:

• Soybeans- 1 cup
• Tomatoes, chopped- 1 cup
• Celery stalk- 1
• Carrot- 1
• Onion- 1
• Garlic cloves- 2
• Toasted whole grain or sour bread- 2 slices

Preparation Method:

• Heat oil in a pan and saute onion, garlic, salt, and pepper.
• Once the onion softens, add chopped carrot, celery, tomato, and ¼ cup water, and let it boil.
• Cover with a lid and simmer for 10-15 mins.
• Toss in the beans and cook until the vegetables are tender, and simmer uncovered for another 5 minutes.
• Garnish with thyme (optional). Serve with toast(8^✔ ✔Trusted Source
  Soybean ragu
  
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  Delightful & Delicious Menopause-Friendly Recipes To Calm Your Hormones & Lift Your Mood
  
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