How Diet Affects Menopause? 5 Foods to Eat

How Diet Affects Menopause? 5 Foods to Eat

Menopause brings its own set of changes in a woman. These changes can make her feel out of balance with the rest of her world. Cessation of periods and hormonal changes are just one side of the story, there are other things that come along with it.


  • Menopause is a phase in which ovaries experience decrease in functioning with subsequent reduction in the levels of estrogen and progesterone hormones
  • With age, the body gains weight and skin becomes dry among other symptoms
  • Certain foods can help fight menopausal symptoms and ensure a healthy life

How diet affects menopause?

Shifting to menopause is not stress-free but one can work on easing the transition. Once women go through the menopausal phase, they experience emotional changes due to hormonal imbalance. 

For battling the symptoms of depression, anxiety, irritability, night sweat, weight gain, etc. she needs to pay attention to a well-balanced diet.

Foods to eat during menopausal phase

Although most of the women are mindful of what to eat in this period, we bring a list of foods that would help you make the best choices to stay healthy.

1. Yogurt - Calcifies your bones

During the menopausal phase, women are at risk of developing osteoporosis. Calcium is the only weapon which can help you get through this easily. 

While low-fat dairy products such as yogurt are best to derive calcium, there are other options such as almonds, broccoli, and dark leafy greens to fulfill the daily calcium requirement.

Daily calcium intake - Around menopausal phase, a woman should take at least 1200 mg of calcium, a portion of which can also be obtained from supplements. One cup of raw milk and three-fourth cup of yogurt each contains 300 mg calcium.

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2. Oatmeal - The fiber rich diet

Foods high in fiber keep the digesting system in proper functioning. Whole grain version such as oatmeal is a great way to fulfill the fiber needs. 

As it is topped with fruits and vegetables and other essential ingredients, it addresses other health issues such as constipation, blood glucose and cholesterol in a woman.

Daily fiber intake - The ideal fiber needs ranges anywhere between 20-30 grams per day. Start your day with a bowl of oatmeal.

3. Olive Oil for balancing hormones

While it’s true that fat contains more calories, they are also considered as building blocks for hormone production and vitamin absorption. Healthy fats boost metabolism and promote satiety. 

Replacing butter with olive oil or canola oil in your cooking is the best way to go. Olive oil also addresses vaginal dryness during menopause as it has a moisturizing effect.

How much calories a day - One should stick to a daily limit of 1200 calories.

4. Soy - For treating hot flashes

Soy is believed to treat menopause symptoms. The isoflavones or phytoestrogens, the chemical found in soy offer a number of health benefits. It deals with hot flashes during menopause. 

Although this has not been established, the studies are promising and encouraging enough to start eating soy. It is rich in fiber and some types of soy also provide calcium. Besides soybean, soy can be found in soy milk and tofu.

How much soy a day - Dosage between 40-80 mg of isoflavones is ideal. A half cup of soybean contains 56 mg of isoflavones, enough for your daily requirement.

5. Fresh Fruits and Vegetables - For regulating weight gain

Fruits and vegetables are filled with vitamins, minerals, antioxidants, and fiber. Apart from moving you towards the direction of a lean figure, it also helps regulate blood glucose and prevents cardiovascular diseases such as stroke, heart attack, etc. 

Whole grain, brown rice and colorful fresh fruits and vegetables are a great source of fiber.

How much fruits and vegetables a day - At least 1 and a half cup of fruits and 2 cups of vegetables needed to counter weight gain.

Every woman is different and might react differently to menopause. Menopause doesn’t need to be torturous; you just need to experiment and balance a bit that works fine for you. 

Consult a gynecologist for more detail on chalking out a good diet plan.