Menopause -What foods should you eat during it?

During menopause, your body experiences many changes, including fluctuations in hormone levels and other factors that can affect your weight and overall health. Because of this, it’s important to focus on eating the right foods during menopause. Especially since you may be at an increased risk of various health conditions such as heart disease or diabetes as you age. What foods should you eat during menopause? In this guide, we’ll cover what nutrients are important and how to get them through your diet so that you can improve your health and maintain your body weight throughout perimenopause and menopause.



In addition to calcium, salmon contains vitamin D and vitamin B-12, which support bone health. Oily fish also has a beneficial effect on heart health by reducing inflammation and lowering blood pressure. Omega-3 fatty acids keep your arteries healthy, improve mental function and aid in brain development. Salmon is an excellent source of protein, which helps build muscle mass. You can have fresh or canned salmon (with skin removed) several times a week as part of a healthy diet that includes calcium-rich foods and plenty of vegetables.


Rich in Omega-3 fatty acids, walnuts can help reduce symptoms of menopause. These omega-3s (alpha-linolenic acid) are converted into a hormone called prostaglandin E1 that helps with mood swings and night sweats. This also means increased bone health, but women who are at risk for heart disease or diabetes may want to avoid these nuts because they can cause blood sugar levels to rise rapidly. Still, research shows that including them in your diet is good for maintaining healthy cholesterol levels and overall heart health while balancing moods naturally during and after menopause.


A Great Source of Protein and Calcium : Some research suggests that eating high-calcium foods like tuna, dark leafy greens, and calcium-fortified orange juice can help ease hot flashes. This may be because calcium helps keep blood vessels more relaxed, which in turn reduces hot flash symptoms. Tuna is an excellent source of protein and also contains potassium. Both are important for healthy bones. Add a splash of lemon to your canned tuna for extra flavor—it will also help break down some of its fatty acids so that they’re easier to digest. Bonus: You’ll make it less likely to leave behind any tiny bones!


One food to add to your diet while going through menopause is oatmeal. Oatmeal is a great, healthy carbohydrate that will give you long-lasting energy throughout your day. It’s also a good source of fiber and can even improve cholesterol levels and aid in digestion. A study from The Women’s Health Initiative showed that women who ate oats for breakfast every day for six months had lower cholesterol than those who didn’t add it to their diet. Try making a batch of Steel Cut Oats before bed and then grab some on your way out in the morning.



Soy has been shown to help with hormone levels in women experiencing a decline in estrogen levels as they go through menopause. This means soy may reduce hot flashes and other similar symptoms. Foods that are rich in soy include tofu, edamame, tempeh, soy nuts and soy milk. Edamame beans are especially great for helping with hot flashes because of their high concentration of isoflavones. Studies have shown these chemicals help block estrogen from being converted into heat-causing forms. Women who went through menopause had lower symptoms when consuming about 30 grams of isoflavones per day.


Green Tea

This tea is popular for a reason: It’s healthy. Women who drink green tea appear to have lower rates of heart disease and breast cancer, as well as a reduced risk of stroke. Green tea has also been shown to help people lose weight and reduce belly fat, another common problem after menopause. It may also improve your cholesterol levels and reduce high blood pressure. Which are good for your overall health. It’s best to look for unsweetened versions that haven’t had any artificial flavors added in order to avoid unnecessary sugar intake from beverages. You can drink it hot or cold, plain or sweetened with natural sweeteners like honey.


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