What Foods to Eat During Menopause?

women mixing a salad

Menopause is a transitional stage that is a part of a woman’s life. It sees her menstrual cycle come to an end, but it comes with a fair bit of symptoms that can make the process challenging. Menopause is confirmed for a woman if she has not had a period in 12 months. However, the process and symptoms of menopause can last for several years.

Menopause is related to several uncomfortable symptoms you can experience that can increase the risk of certain diseases. Some of the health problems women are prone to face after menopause include:

  • Increased risk of developing cavities
  • Urinary incontinence
  • Lead poisoning
  • Osteoporosis

Your diet can play a pivotal role in helping you reduce symptoms and decrease the risk of diseases they cause. We will discuss some of the foods to eat during menopause to make the transition easier for you.

Foods to Eat During Menopause

Menopause causes certain changes in your body. You can experience some symptoms like hot flashes, poor sleep, decreased bone density. Adding certain foods to your diet can help counteract these symptoms. These foods can include:

Fruits and Vegetables

Fruits and vegetables are a staple part of any healthy diet. Packed with vital minerals, nutrients, fiber, and rich in antioxidants, fruits, and vegetables are fantastic for reducing the symptoms of menopause. A one-year study conducted with over 17,000 menopausal women found that those eating a healthy diet, including fruits, vegetables, high fiber foods, and soy experienced a 19% reduction in hot flashes compared to those who didn't.

Protein-Rich Foods

Menopause causes a decline in estrogen. Low estrogen levels are linked with decreased bone strength and muscle mass in women. To counteract any health problems created by lower muscle mass, women should consider adding more protein-rich foods to their diets. Collagen is one of the most abundant proteins found in your body. A study found that women taking 5 grams of collagen peptides per day had better bone density than those who did not.

Some of the protein-rich foods you can add to your diet are:

  • Meat
  • Fish
  • Egg
  • Legumes
  • Dairy products

Dairy Products

The decline in estrogen levels increases the risk of fractures and developing cavities. Ideally, you should consume more dairy foods to strengthen your bones. Dairy products are an excellent source of calcium, potassium, magnesium, vitamins D and K, and phosphorus. All of these nutrients and minerals are crucial for healthy bones.

Some of the dairy products you should eat during menopause include:

  • Milk
  • Cheese
  • Yogurt

In a study of more than 700 postmenopausal women, women who ate more dairy products had a much better bone density than those who ate less of these. Dairy products are also high in amino acid glycine. These are helpful for promoting sleep in women going through menopause.

Final Thoughts

Adding certain foods to your diet can counteract the effects of the changes your body is going through during menopause. If you are experiencing menopause and your symptoms are becoming highly problematic, you should consult your physician and work out a regimen to decrease the symptoms and make the transition smoother.