7 Healthy Diet Tips For Menopause

Diet Tips For Menopause

Menopause, a phase indicating the end of the menstrual cycle in women is often accompanied by a number of bothering symptoms. A drop in the estrogen and progesterone levels causes many physical and emotional problems making things difficult for women.

Night sweats, hot flush, mood fluctuations, low sex drive, vaginal dryness, nausea and mild headaches are common during menopause especially in the initial stages. It is tough for many women to cope with the aging signs that set in with menopause affecting the health of skin and hair.

How To Eat Right During Menopause:

Eating right during menopause will help you to deal with the physical and emotional changes quite effectively. Following a right diet in menopause is very important to maintain your health and appearance. Your diet will require extra nutritional supplements to compensate the drop in hormonal levels.  Women have succeeded in beating menopausal symptoms by making smart changes in their diet.

Include Soy Foods In Your Diet:

Increase the amount of soy and tofu in your diet. Soy contains isoflavones that mimic estrogen and helps in restoring the hormonal balance. Replace your meat intake with soy recipes.

Soy Foods

That does not mean that you should give up taking meat. Just reduce the intake. Drink soy milk. Taste delicious recipes made out of tofu. Soy helps in reducing the bad cholesterol levels and maintains the health of your heart and arteries.

Enjoy Eating Fruits And Vegetables:

Fruits and vegetables provide essential vitamins, minerals and high amounts of fiber. These are also low in calories that help to maintain your body weight. You will be able to retain the glow of your skin and hair through these foods. Phytoestrogen, present in plants functions like estrogen and restores the hormonal balance to some extent.

Fruits And Vegetables

Boron, present in plants helps in maintaining estrogen balance and bone density. Cabbage, cucumber, broccoli, cauliflower, carrots, lettuce, bell peppers, tomatoes, oranges, pears, grapefruit, grapes, apples and strawberries are some plant products rich in boron.

Take Right Amounts Of Calcium:

Menopause increases the risk of osteoporosis. Your regular calcium intake from diet should be about 1000-1500mg. Low fat toned milk and dairy products are the best sources of calcium. If you hate milk, opt for chocolate flavored soy milk and low fat yoghurt. You can get 345mg of calcium from a cup of yoghurt and 300mg calcium from a glass of milk.


Enjoy a delicious breakfast with oat meal porridge adding moderate amount of soymilk and fresh fruits. Take Vitamin D supplements to aid in proper calcium absorption in your body.

Choose The Right Fat:

Eat right during menopause with the right type of fatty foods. Not all fats are harmful, and a menopausal woman requires certain amounts of healthy fat in her diet.

Choose The Right Fat

Fats containing omega-3 fatty acids are beneficial as they protect your body from heart ailments and cancer. Fish oil, canola oil and olive oil are the rich sources of omega-3 fatty acids. Replace your cooking medium with olive oil.

Eat More Beans:

If you have left out beans earlier, then this is the right time to include these in your diet. Beans contain VitaminB6, calcium, folic acid and phytoestrogens, which are necessary for every woman.


Beans are rich in fiber that slow down glucose absorption in blood. Include a handful of beans in any one of your dishes and salads. Enjoy soups prepared from mixed beans that will keep you satiated.

Consider Flax Seeds In Your Diet:

Flaxseeds have the highest level of phytoestrogens and are very effective in managing menopausal symptoms. The seeds contain appreciable amounts of Alpha Linolenic Acid that protects your heart.

Flax Seeds

Take 1 teaspoon of ground flaxseeds regularly. Do not use flaxseed oil as it is devoid of phytoestrogens.

Check The Intake Of Wrong Foods:

Avoid drinking of caffeinated beverages and alcohol. This will nullify the beneficial effects of eating right foods during menopause.

Avoid Caffeinated Beverages

Drink plenty of water and juices. Reduce the intake of sugar and processed foods. Lastly, take up enough physical activities to maintain your fitness during menopause.