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Best diet for Menopause: Top 12 Foods to Support and Improve Symptoms

As women age, the transition into menopause can bring about a range of physical and emotional symptoms. These can range from decreased energy and sleep deprivation to low libido and diminished feelings of joy. These changes are not just inconvenient, they can significantly impact our quality of life and relationships with our partners or significant others. Understanding our bodies and the shifts they undergo is crucial. One highly effective way to combat these changes is through nutrition. The food we eat plays a pivotal role in our overall health, including the functioning of our endocrine system. Nutrition is also key to our emotional health as well as physical health. By making informed dietary choices, we can support our bodies in producing and regulating hormones more effectively, reducing the likelihood of hormonal imbalances and enhancing our everyday lives.

Here are the top 12 foods that are the best diet for the menopause that women should incorporate into their diets to support and improve menopause symptoms:

Best Diet for Menopause

Best Diet for Menopause: Top Foods to Manage Symptoms

1. Soy Products – best diet for menopause

Benefits: Soy contains phytoestrogens, which are plant-based compounds that mimic oestrogen in the body. These can help balance hormones and reduce menopausal symptoms such as hot flashes.

Why: Phytoestrogens bind to oestrogen receptors in the body, offering a mild oestrogenic effect which can be beneficial during menopause.

2. Flaxseeds

Benefits: High in lignans, flaxseeds also act as phytoestrogens and are rich in omega-3 fatty acids, which can help reduce inflammation.

Why: They support hormonal balance and can alleviate symptoms such as hot flashes and mood swings.

3. Fatty Fish

Benefits: Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, this oily fish is the best diet for menopause since it can help reduce inflammation and improve heart health.

Why: Omega-3s are known to help reduce depressive symptoms and improve mood, which is crucial during menopause.

4. Leafy Greens

Benefits: Vegetables such as spinach, kale, and Swiss chard are high in calcium and magnesium.

Why: These nutrients are essential for bone health and can help prevent osteoporosis, a common concern during menopause.

5. Nuts and Seeds

Benefits: Nuts and seeds, including almonds and sunflower seeds, are high in healthy fats, protein, and fibre.

Why: They help stabilize blood sugar levels and provide essential nutrients like magnesium, which is crucial for reducing stress and improving sleep.

6. Berries

Benefits: Berries are rich in antioxidants and fibre. All of the berry’s family come under the banner of ‘best diet for menopause’ since they are low in calories yet high in mood food.

Why: They support heart health and can help manage weight, a common concern during menopause due to hormonal changes.

7. Avocados

Benefits: Avocados are high in healthy fats, vitamins, and fibre.

Why: They support hormone production and balance, help reduce inflammation, and improve heart health.

8. Whole Grains

Benefits: Foods like quinoa, brown rice, and oats are rich in fibre and B vitamins.

Why: They help regulate blood sugar levels, support heart health, and provide sustained energy throughout the day.

9. Cruciferous Vegetables

Benefits: Vegetables such as broccoli, cauliflower, and Brussels sprouts contain compounds that support liver detoxification.

Why: They help the body process and eliminate excess oestrogen, supporting hormonal balance.

10. Eggs

Benefits: Eggs are a great source of protein and essential vitamins, including vitamin D and B6.

Why: They support muscle mass, hormone production, and overall energy levels.

11. Legumes/lentils

Are a great complex carbohydrate and make them ‘best diet for menopause’ Benefits: Beans, lentils, and chickpeas are high in fibre, protein, and phytoestrogens.

Why: They help regulate blood sugar levels and provide plant-based protein, which is beneficial for maintaining muscle mass and hormone balance.

13. Dairy Products

Benefits: Dairy products like yogurt, cheese, and milk are high in calcium and vitamin D.

Why: These nutrients are essential for bone health and can help prevent osteoporosis, a common issue during menopause.

The Importance of Balanced Nutrition During Menopause

As we age, hormonal imbalances can lead to a range of symptoms, including decreased energy, sleep deprivation, and low libido. By incorporating these nutrient-dense foods into our diets, we can support our bodies in balancing hormones more effectively. This not only helps reduce menopausal symptoms but also enhances overall wellbeing, allowing us to get more out of life every day. By eating the ingredients on this ‘best diet for menopause’ list we can significantly improve our mood and physical systems in a very short period of time.

If your organisation is interested in learning more about how to support men and women in the workplace through better nutrition and wellness practices, please contact me at kumud@yourworkwellness. As an expert in workplace wellness, I work with organisations to support their employees in leading healthier, more balanced lives.

Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace.  In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing.  Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.

 

References

Mayo Clinic. (2023). Menopause and diet.

NHS. (2023). Soy and phytoestrogens.

Healthline. (2023). Flaxseed benefits.

Harvard Health. (2023). Omega-3 fatty acids.

WebMD. (2023). Menopause and bone health.

Cleveland Clinic. (2023). Nuts and seeds health benefits.

Medical News Today. (2023). Berries and heart health.

BBC Good Food. (2023). Health benefits of avocados.

British Heart Foundation. (2023). Whole grains and heart health.

National Institute on Aging. (2023). Cruciferous vegetables.

NHS. (2023). Eggs and vitamin D.

Healthline. (2023). Benefits of legumes.

Osteoporosis Foundation. (2023). Dairy and bone health.

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