The best diet for menopause focuses on eating a variety of nutritious foods that help manage symptoms and reduce risk of chronic diseases. Key dietary recommendations include:
- Eating plenty of fruits and vegetables - Aim for 8-10 servings per day for the antioxidants, phytochemicals, vitamins, and minerals that support hormonal balance and health. Fruits and veggies are also high in fiber to prevent weight gain.
- Choosing whole grains - Opt for 100% whole grain breads, pasta, cereal and brown rice over refined grains. Whole grains provide important nutrients like B vitamins, iron, and fiber.
- Including good fats - Healthy fats like olive oil, avocados, nuts, seeds and fatty fish provide anti-inflammatory omega-3s to help relieve hot flashes and night sweats for some women.
- Eating lean protein - Choose plant-based proteins like beans and legumes as well as organic poultry, eggs, fish and grass-fed meats for hormone-regulating amino acids. Aim for 20-30 grams per meal.
- Staying hydrated - Drink at least 64 oz of water per day to prevent dehydration that can worsen menopause symptoms. Herbal teas also count towards fluid intake.
- Limiting sugar and alcohol - Keep added sugars below 24 grams per day and limit alcohol which can disrupt sleep and hormone balance during menopause.
Tips for Easing Unpleasant Menopause Symptoms
- Try phytoestrogen-rich foods like flaxseeds, soy foods, oats, legumes, nuts and seeds. The plant estrogens in these foods may help provide relief from hot flashes and night sweats for some women.
- Increase foods rich in calcium and vitamin D to support bone health and prevent osteoporosis. Good sources include dark leafy greens, calcium-set tofu, sardines, fortified plant milk and supplements if needed.
- Stay active with regular exercise - Cardio and strength training helps alleviate menopause weight gain, boost mood and energy levels, reduce fracture risk, and improve health. Aim for 150 minutes per week. Yoga and Pilates are great options.
If menopause symptoms like hot flashes, night sweats,
low libido,
mood swings, or sleep disruption are really bothersome, consider making an appointment with
Elite Hormone Therapy. Their compassionate,
female healthcare professionals offer customized naturopathic hormone therapy using bioidentical hormones to help women find relief during
perimenopause and menopause. Their integrative approach addresses diet and nutrition, targeted supplements, and hormone balancing to
optimize energy, sleep, sexual health, and quality of life during this transition. Elite Hormone Therapy works closely with each woman to determine the right hormone treatments and dose to meet her unique needs.
