The Best Foods to Reduce Menopause Symptoms, From A Registered Dietitian

As women progress through various life stages, they may need to adjust their eating habits, particularly during menopause. This phase often requires a nutritional check-in due to its unique impact on hormones, predominantly the decline of estrogen.

Many women experience uncomfortable menopause symptoms that can last for several years. As estrogen levels decrease, metabolism can be disrupted, leading to weight gain and changes in cholesterol and blood sugar levels due to slower digestion of carbohydrates. Furthermore, estrogen changes can also impact bone density, potentially decreasing calcium levels and risking osteoporosis.

To navigate this challenging phase, focusing on good nutrition is essential—not only to alleviate discomfort but also to maintain health and strength. While there isn’t a one-size-fits-all “menopause diet,” a Mediterranean-style eating pattern has shown to be particularly beneficial. Here are six key foods recommended for alleviating menopause symptoms:

1. Milk and Cheese: Dairy products like whole milk, Greek yogurt, and low-moisture cheese are excellent sources of calcium, crucial for supporting bone health during menopause. Yogurt also contains probiotics that aid gut health. Additionally, consuming dairy can improve sleep quality during menopause for those who are not lactose intolerant.
2. Whole Grains: Integrating whole grains such as brown rice, whole-wheat flour, kamut-based pasta, and quinoa can help manage blood sugar fluctuations. It’s essential to practice portion control with carbohydrate consumption, as estrogen impacts blood sugar levels.
3. Lean Animal Proteins: Lean sources of protein, including eggs and low-fat meats, are beneficial for preserving muscle mass, which may decline as women age. Adequate dietary protein is crucial for preventing fractures and maintaining bone density.
4. Fruits & Vegetables: A diet high in fruits and vegetables is vital due to their rich vitamin and mineral content. Meals should ideally consist of at least 50% vegetables to help stabilize blood sugar levels. High-fiber vegetables promote satiety and can aid in preventing overeating, although fruits should be consumed in moderation.
5. Legumes: Rich in plant-based protein and fiber, legumes such as lentils, chickpeas, and black beans help regulate blood glucose levels. They also provide magnesium, an essential mineral for overall health.
6. Balanced Diet Takeaway: Hormonal fluctuations during menopause can adversely affect blood sugar, cholesterol, and bone density. To combat these effects, a Mediterranean-inspired diet rich in whole grains, lean proteins, fruits, vegetables, legumes, and some dairy products is recommended.

By making mindful food choices, women can navigate menopause more comfortably and healthily. Bring on a Mediterranean-inspired diet.

The Mediterranean Diet: A Nutritious Eating Plan

The Mediterranean diet is a popular eating plan that emphasizes the consumption of whole foods, especially fruits, vegetables, whole grains, legumes, nuts, and healthy fats. This diet is inspired by the traditional eating habits of countries bordering the Mediterranean Sea, such as Greece, Italy, Spain, and Morocco.

One of the main characteristics of the Mediterranean diet is the high consumption of fruits and vegetables. These foods are rich in vitamins, minerals, and antioxidants, which help promote overall health and reduce the risk of chronic diseases, such as heart disease and certain types of cancer.

Another important component of this diet is the consumption of whole grains. Whole grains, such as brown rice, whole wheat bread, and quinoa, are a good source of fiber and provide lasting energy. They also help regulate blood sugar levels and contribute to a healthy digestive system.

Legumes, such as beans, lentils, and chickpeas, are also a significant part of the Mediterranean diet. They are high in protein, fiber, and various minerals, making them an excellent alternative to animal-based proteins. Legumes are also beneficial for cardiovascular health due to their low saturated fat content.

Nuts and seeds are another essential element of this diet. They are rich in healthy fats, such as omega-3 fatty acids, which have been linked to numerous health benefits. Nuts and seeds are also a good source of protein, fiber, and various vitamins and minerals.

The Mediterranean diet also encourages the consumption of healthy fats, such as olive oil and avocados. These fats are monounsaturated and have been associated with a lower risk of heart disease and atherosclerosis. They are also beneficial for brain health and may help improve cognitive function.

In addition to these main components, the Mediterranean diet includes moderate amounts of dairy products, such as cheese and yogurt, as well as moderate consumption of lean meats, such as chicken and fish. Red meat is limited in this diet due to its high saturated fat content.

Overall, the Mediterranean-inspired diet promotes a balanced and nutritious eating plan that is easy to follow and provides numerous health benefits. By incorporating more whole foods, fruits, vegetables, whole grains, legumes, nuts, and healthy fats into our diet, we can improve our overall health and well-being. So, let’s bring on a Mediterranean-inspired diet and reap the benefits it has to offer!