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The Best Foods for Women Around Menopause
What you eat can naturally help you through the menopausal transition. By Beth LevineMedically Reviewed by Lynn Grieger, RDN, CDCESReviewed: September 7, 2021Medically Reviewed Getting the right nutrients on your plate can help you manage menopause
Nadine Greeff/StocksyWhen you’re navigating the sometimes complicated path of menopause, you can use all the help you can get. Hot flashes, night sweats, mood swings, and sexual dysfunction can really take a toll. One easy, natural way you can try to lighten some of these menopause symptoms is to add these 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.1697 Soy Milk Soy Beans Edamame Miso Tofu Tempeh
Diane Labombarbe/iStockA small study called the WAVS trial (Women's Study for the Alleviation of Vasomotor Symptoms) looked at postmenopausal women who had two or more hot flashes a day. 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, published in July 2021 in Menopause, 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. After the study concluded, 59 percent of soy group participants said that they no longer experienced moderate or severe hot flashes.1698 Steel-Cut Oats Barley Wheat Brown Rice Bulgur Popcorn Millet
Adobe StockWhole grains have a wealth of nutrients, according to the Harvard T.H. Chan School of Public Health, including B vitamins and fiber. B vitamins are important for the nervous system and mood, and fiber helps keep you regular. Research also shows that 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.1699 Parsley Sage Rosemary and Thyme and Oregano Basil and Mint
Adobe StockHot flashes may be precipitated by eating spicy foods, among other triggers, notes the Cleveland Clinic. 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.1700 Chocolate
ShutterstockOkay, before you start shotgunning Lindt truffles, there are some parameters to this. A small study published in the July 2021 issue of The FASEB Journal reports 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. "Our findings highlight that not only 'what' but also 'when' we eat can impact physiological mechanisms involved in the regulation of body weight," said corresponding author Frank A.J.L. Scheer, PhD, a neuroscientist at Brigham and Women's Hospital and a professor of medicine at Harvard Medical School, in a press release. A limited review published in July 2020 in the European Journal of Preventive Cardiology posits that eating any type of chocolate more than once weekly can reduce the risk of cardiovascular events by 8 percent. 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. RELATED: 12 Ways to Beat Menopausal Belly Fat1701 Water
iStockGetting 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. 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. RELATED: Can You Hydrate Your Way to Healthy Skin?1702 Fruits and Vegetables
Getty Images; Jena Ardell/Getty ImagesMany 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 the Mayo Clinic. “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 a study published in November 2020 in the journal Nutrients (the study was supported by the Mango Board and conducted by researchers at the University of California in Davis). In this study, 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. If eaten daily, prunes, according to research published in May 2021 in the Journal of Medicinal Food, improve risk factors for cardiovascular disease, including raising antioxidant capacity and reducing inflammation among healthy, postmenopausal women. The study was partially funded by the California Prune Board. RELATED: How to Care for Your Skin as You Approach Menopause1703 Salmon Herring Sardines Trout Mackerel
Getty ImagesEssential fatty acids found in oily fish, particularly omega-3s, have been shown to help promote heart health, notes the American Heart Association. “The incidence of heart disease increases with women, especially as they age, so these healthy fats are very important,” points out Taub-Dix. Omega-3s can also help reduce mood disorders, according to Harvard Health Publishing.1704 Low-Fat Yogurt Milk and Cheese Plus Dark Leafy Greens and Calcium-Fortified Products Like Almond Milk Cereals and Orange Juice
Gabriela Tulian/Getty ImagesDue to hormonal changes, women undergo significant bone loss during menopause, sometimes leading to postmenopausal osteoporosis. According to the North American Menopause Society, 1 in 2 women over age 50 will have an osteoporosis-related fracture in her lifetime. Protect your bones by getting enough calcium from dairy and calcium-fortified products. According to the Mayo Clinic, women age 19 to 50 should aim for 1,000 milligrams (mg) a day while women 51 and older should get 1,200 mg a day. Your body needs vitamin D to absorb calcium, per the National Institutes of Health (NIH). Some vitamin D sources include fatty fish like salmon, egg yolks, and simple sun exposure, according to the NIH. Most Recent in Menopause
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