The Menopause Diet: Foods to Eat (and Avoid) for Hormonal Balance

Menopause Foods

and Health

Are you looking for a diet to assist in supporting your hormones and overall health as you enter menopause? Well, you are in luck. A Menopause Diet, when followed properly, helps support physical and mental health and achieve hormonal balance during menopause.

The Basics

A Menopause Diet focuses on nutrient-dense foods with beneficial vitamins, minerals, fiber and phytonutrients. This can help sustain energy and promote healthy aging throughout menopause, as well as provide essential nutrients for healthy bones, cardiovascular and hormone health.

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Foods to Eat and Avoid

Certain key nutrients—protein, healthy fats, fresh plant and animal foods, and probiotics—are essential for successful menopause. Focus your diet on lean proteins, healthy fats, high-fiber foods, and antioxidants.

  • Protein sources: Lean meats, fish, eggs, plant-based proteins like beans, and quinoa are great sources of protein.
  • Healthy fats: Healthy cooking oils like coconut, olive, macadamia, peanut, or avocado oil, and foods containing natural sources of Omega-3s, such as fatty fishes, walnuts, and flaxseeds.
  • High-fiber foods: Legumes and whole grains are packed with fiber and vitamins. Add them to your meals to provide energy, support digestion, and help manage your weight.
  • Antioxidants: Eating lots of fresh fruits and vegetables is essential. Types high in antioxidants to target menopausal symptoms include citrus fruits, raspberries, pears, broccoli, and red grapes.

On the other hand, it advisable to moderately limit or avoid processed foods, alcohol, caffeine and sugar, as they can increase menopausal symptoms.

Achieve Balance with a Menopause Diet

The Menopause Diet, as described provides a balanced approach to healthy eating and can help keep you in optimal health as you transition. As with any diet, it’s important to consult with a healthcare provider and create an individualized plan to ensure you get the proper nutrition and lifestyle modifications that work for you.

In particular, if you are struggling with uncomfortable menopausal symptoms, like night sweats and mood swings, a Menopause Diet may help to balance hormones, reduce symptoms and improve overall health.

If you’re interested in seeing a tailored menopause plan, reach out to a health professional to get started.