Menopause brings many changes that can affect dietary needs and health. As estrogen levels decline, women become more vulnerable to osteoporosis, heart disease, and other conditions. Making smart food choices can help minimize unpleasant symptoms like hot flashes, support bone and heart health, and prevent weight gain. Here are some of the best foods to focus on during menopause:
Calcium and Vitamin D Rich Foods
- Yogurt - Go for Greek yogurt which packs extra protein. Low-fat, organic yogurt is ideal.
- Cheese - Opt for low-fat versions like mozzarella.
- Milk - Choose organic, low-fat milk.
- Salmon - One of the best food sources of vitamin D. Aim for wild-caught salmon.
- Fortified Orange Juice or Almond Milk - Many brands boost calcium and vitamin D.
Including 3 servings of dairy and a serving of fatty fish daily provides needed calcium and vitamin D for bone health.
Produce with Phytoestrogens
- Tofu
- Flax seeds and Chia seeds
- Edamame
- Beans - Try adzuki, kidney, white, or black beans.
- Fruits - Especially apples, oranges, peaches, pears, plums, cherries, and berries.
Phytoestrogens found in these plant-based foods may help minimize unpleasant menopause symptoms like hot flashes.
Fiber-Rich Foods
- Oats
- Fruits
- Vegetables
- Whole grains - Try barley, buckwheat, quinoa, or brown rice.
- Nuts & seeds - Especially almonds, pecans, pistachios, and walnuts.
Consuming more fiber can improve digestive issues and weight management*, *which are common menopause concerns.
Foods Rich in Vitamins & Minerals
In addition to calcium and vitamin D, other vitamins and minerals support women's health during menopause, including:
- Iron - Low iron can worsen menopause fatigue and impacts cognition. Choose lean red meat, tofu, beans, spinach.
- Magnesium - Helps mood, sleep, headaches. Go for almonds, cashews, oats, edamame.
- Vitamin C - Boosts stress resilience and immune health. Citrus fruits, peppers, broccoli, tomatoes.
- B Vitamins - Counter stress, depression, irritability. Salmon, eggs, whole grains, spinach.
- Vitamin E - Protects skin health. Almonds, spinach, avocado.
- Zinc - Helps cognition, immunity. Oysters, shrimp, cashews, chickpeas.
Heart-Healthy Fats & Proteins
- Salmon
- Olive oil
- Avocados
- Nuts like almonds and walnuts
- Seeds like flax, chia, pumpkin
Healthy fats and lean proteins support heart health,
which becomes especially important after menopause.
Water & Herbal Tea
Staying hydrated is crucial when dealing with menopause symptoms like hot flashes. Herbal teas offer added antioxidants and phytonutrients:
- Chamomile tea - Soothes digestion
- Green tea - Boosts metabolism
- Peppermint tea - Minimizes bloating
If you are struggling with unpleasant
menopause symptoms, the professionals at
Harmony Hormone Center can help. We offer customized
bioidentical hormone therapy to help women find relief. Contact us today for a consultation.
