What should eat during menopause

However, in another review of 8 studies on omega-3 and menopausal symptoms, only a few studies supported the beneficial effect of the fatty acid on hot flashes. Therefore, results were inconclusive Still, it may be worth testing if increasing your omega-3 intake improves your menopause-related symptoms.

Foods highest in omega-3 fatty acids include fatty fish, such as mackerel, salmon and anchovies, and seeds like flax seeds, chia seeds and hemp seeds 13 , Whole grains are high in nutrients, including fiber and B vitamins, such as thiamine, niacin, riboflavin and pantothenic acid A diet high in whole grains has been linked to a reduced risk of heart disease, cancer and premature death A study in over 11, postmenopausal women noted that eating 4.

Fruits and vegetables are packed with vitamins and minerals, fiber and antioxidants. For this reason, American dietary guidelines recommend filling half your plate with fruits and vegetables The reduction was attributed to the healthier diet and weight loss Cruciferous vegetables may be especially helpful for postmenopausal women. In one study, eating broccoli decreased levels of a type of estrogen linked to breast cancer, while increasing levels of an estrogen type that protects against breast cancer Dark berries may also benefit women going through menopause.

In an eight-week study in 60 menopausal women, 25 grams a day of freeze-dried strawberry powder lowered blood pressure compared to a control group. However, more research is needed In another eight-week study in 91 middle-aged women, those who took mg of grape seed extract supplements daily experienced fewer hot flashes, better sleep and lower rates of depression, compared to a control group While there has been some controversy on including these in the diet, the most recent research suggests they may benefit health — especially for women going through menopause Foods that naturally contain phytoestrogens include soybeans, chickpeas, peanuts, flax seeds , barley, grapes, berries, plums, green and black tea and many more However, results were not significant In another review of 15 studies ranging from 3 to 12 months, phytoestrogens including soy, isoflavone supplements and red clover were found to lower incidences of hot flashes compared to control groups, with no serious side effects The decline in estrogen from menopause is linked to decreased muscle mass and bone strength For this reason, women going through menopause should eat more protein.

Guidelines recommend that women over 50 eat 0. In a recent one-year study in postmenopausal women, those taking 5 grams of collagen peptides daily had significantly better bone mineral density compared to those taking a placebo powder Foods high in protein include eggs, meat, fish, legumes and dairy products. Your total calcium intake, including diet and supplements, should be at least ml per day. Omega-3 fatty acids and B vitamins are key to a healthy brain and nerve cell function.

They can help manage irritability and mood swings accompanied by menopause. Eat flaxseed, walnuts, and oily fish such as tuna, mackerel, and salmon for omega-3s, and consume more lentils and lean meats to get higher amounts of B vitamins.

Foods high in sugar and fat often lack nutritional value. In addition, they can upset your hormonal balance to worsen menopausal symptoms. Try to limit how much desserts and sweets you consume. Furthermore, stop eating processed foods high in sugar, fat, additives, and preservatives. An easy way to know what to eat during menopause is by following the Mediterranean diet.

When estrogen levels decline in midlife, many women may have weight gain, despite no change in their day-to-day habits. Some tips for managing body weight during menopause include:.

Prioritizing a healthy lifestyle can help to eliminate some of the negative parts of your menopause experience. Skip to main content Search for a topic or drug. The best diet to reduce menopause symptoms Say goodbye to hot flashes, weight gain, and mood swings.

By Jennifer Nelson May. Top Reads in Wellness. Think twice before you add that extra-hot salsa to your taco. Foods that rate high on the heat scale can trigger sweating, flushing, and other symptoms of hot flashes, according to the National Institute on Aging.

In a rush? Fatty foods can increase your risk for heart disease, a condition that women are already at greater risk for after passing through menopause, according to the American Heart Association. The better solution? Have quick, healthy foods on hand by freezing leftovers at home or packing a lunch. If you have to eat a meal on the fly, skip the cheeseburger and choose healthier menu options.