When you experience menopause, your estrogen levels drop. Your daily diet can help reduce the severity of your symptoms and make the transition easier.
During menopause, your estrogen levels begin to drop. As this hormone plays a crucial role in many of your body’s processes, a reduction can often result in various symptoms, such as hot flashes and muscular weakness.
This is why the most common treatment for managing symptoms of menopause is hormone replacement therapy (HRT), which can help rebalance your hormone levels.
However, new research suggests the food you eat can help reduce symptoms of menopause just as effectively as HRT.
Some foods you may want to add to your diet include:
Healthy fats
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Unsaturated fats, which come from plants, contain many valuable proteins and minerals that can help reduce menopausal symptoms. These foods tend to be rich in omega-3 fatty acids and vitamin D.
Examples include:
avocados
extra virgin olive oil
oily fish, like mackerel and sardines
nuts, like almonds and pecans
Some research has not found good evidence of the benefits of omega-3 fatty acids for people experiencing hot flashes.
However, a 2021 study indicates that increasing your omega-3s may help relieve symptoms of depression in people experiencing menopause. The study found that depression was lower in people with higher dietary omega-3 fatty acid intake.
How much calcium you eat as an adult matters as much as when you were a child. The loss of estrogen you experience during menopause can increase your risk of a bone fracture as your bone density begins to decline.
This is why it’s important to include low fat dairy in your daily diet to help to prevent bone density loss. A 2017 study found that people eating more calcium-containing dairy and animal protein had higher-density bones than those eating less.
As you get older, it is also important to increase your protein intake. An older 2010 study conducted by the Women’s Health Initiative shows how eating 1.2 grams of protein daily for every kilogram you weigh reduces your risk of fragile muscles by 32%.
Fresh vegetables
Fresh fruits and vegetables are packed with antioxidant vitamins and minerals. As you get older, your body experiences high levels of oxidative stress, which worsens as you lose the antioxidant hormone estrogen during menopause. This can lead to menopausal symptoms like hot flashes and heart disease.
Consuming lots of fruit and vegetables high in vitamin C and vitamin E can help fight oxidative stress. These vitamins help protect your body from stress and reduce the frequency of hot flashes.
Phytoestrogens are a substance that comes from plants, which mimics the job of estrogen. If you eat enough phytoestrogens daily, they can help to reduce vasomotor symptoms, like hot flashes, without the need for synthetic estrogens.
Soybeans are rich in isoflavones, a type of phytoestrogen. Recent research from 2023 demonstrates how consuming ½ a cup of soybeans per day combined with a low fat vegan diet for 12 weeks can reduce hot flashes by 88%.
Flaxseed is rich in lignan, another type of phytoestrogen. Flaxseed may help protect you from symptoms of menopause, but further research is necessary to say for certain.
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There are certain foods to consider avoiding or limiting if you are experiencing menopause, as they can increase your risk of symptoms, such as:
difficulty sleeping
weight gain
hot flashes
Caffeine and alcohol
Both alcohol and caffeine can affect your sleep, reducing the quality and ease of your sleep.
Alcohol is also a depressant, which can increase your chances of experiencing depressive symptoms during menopause. According to a study from 2020, alcohol can also worsen vasomotor symptoms such as hot flashes.
It is unclear whether or not caffeine induces hot flashes. Different studies have shown different results. One 2011 study even claims that caffeine can lessen the severity of hot flashes.
If you are unsure whether to avoid caffeine during menopause, try to keep a food diary to monitor when you experience symptoms. This can help you determine if specific foods or drinks are triggers.
Foods high in fat and sugar
Foods high in saturated fats and refined sugars may cause excess weight gain. This can cause you to experience more severe and frequent vasomotor menopause symptoms, like hot flashes.
According to the 2015 U.S. guidelines for refined sugar intake, you should only consume 10% of your daily intake of total calories as added sugars. For example, if you eat 1500 calories a day, only 150 of those should be added sugars.
Treatment options
Treatments for menopausal symptoms vary from home remedies to medications and HRT.
A doctor may suggest HRT to help manage menopausal symptoms. They are available in several forms and include:
If you need help covering the cost of medications, Optum Perks’ free Discount Card could help you get up to 80% off prescription medication. See how much you can save on your medication here.
Summary
Menopause occurs due to a deficiency in the hormone estrogen, which is responsible for many of your body’s processes. It can result in several symptoms, such as:
lower bone density
muscular weakness
vasomotor symptoms, like hot flashes
Your diet can help to make this transition easier. Eating lots of antioxidants, calcium-rich dairy, and protein can all help keep you feeling strong. Phytoestrogens and omega-3s from oily fish may also help reduce menopause symptoms.
