Menopause Diet: Foods to Support Changing Hormone Levels
Medically reviewed by Maggie Moon, MS, RDMedically reviewed by Maggie Moon, MS, RD
Menopause is a time of significant change and is associated with an increased risk of several chronic health conditions, including heart disease, obesity, metabolic syndrome (a group of risk factors for developing heart disease, stroke, and type 2 diabetes), and osteoporosis (loss of bone mineral density and bone mass). Lower estrogen levels also affect metabolism. Fortunately, lifestyle and diet changes can improve some menopause symptoms.
During menopause, the body needs quality protein, fiber, calcium, and vitamins B, C, and D. It is possible to reduce your symptoms and lower the risk of chronic health conditions with changes to your eating habits.
Mumemories / Getty Images
How Diet Affects Menopause
During menopause—the time of life when menstrual periods have stopped for 12 straight months—estrogen levels decline significantly, disrupting the estrogen-progesterone balance and leading to several physical changes. Lower estrogen levels slow metabolism and change how the body digests carbohydrates. These hormone imbalances are associated with:
Decline in bone mineral density
Weight gain
These hormonal changes also affect bone density and raise the risk of fractures and osteoporosis.
Healthy dietary changes can support the body during this transition. Focusing on nutrient-dense foods can improve some symptoms during menopause. A nutritious diet can boost energy levels, improve sleep, reduce weight gain, and help with mood swings.
Chemical or Surgically Induced Menopause
Menopause usually occurs when a person assigned female at birth reaches their 40s or 50s. This is the age when certain hormones naturally start to decline. It is also possible to go into menopause because of medications or surgery, which can happen at any age.
Surgical menopause is permanent and occurs when a person has their uterus or ovaries removed. Chemical menopause is temporary and occurs when a person takes medications called gonadotropin-releasing hormone agonists (GnRHa). Chemical menopause is reversible and stops once the medication stops.
Menopause Diet Foods
Fruits and Vegetables
Fruits and vegetables are healthy for anyone, especially those going through perimenopause (the period of time leading up to menopause when the ovaries become less productive) and menopause. They are rich in vitamins, minerals, fiber, and antioxidants. Increasing your intake of fruits and vegetables can reduce menopause symptoms. Dark berries may be especially helpful in lowering blood pressure and improving heart health.
Protein
Declining estrogen levels affect muscle mass. Fortunately, eating more protein can support muscle mass and slow down the loss.
People going through menopause should aim to consume about 1 to 2 grams of protein per kilogram of body weight. Talk with a healthcare provider about the right amount of protein for you. Lean protein sources include:
Protein may also improve bone health. In one study published in 2017, women over 50 who consumed dairy protein daily had an 8% lower risk of hip fracture, and those who ate beans and soy reduced fracture risk by 12%, and there was a trend for plant protein reducing the risk of hip fracture by 13%.
Dairy Products
Dairy products provide protein and calcium to strengthen bones and protect them from fractures. They also provide phosphorus, potassium, magnesium, and vitamins D and K.
People who regularly eat dairy products have higher bone density than those who do not. Good dairy options include low-fat milk, yogurt, and cheese.
Healthy Fats
Higher levels of omega-3 fatty acids are associated with better health during menopause. People with chronic conditions like diabetes or heart disease tend to have lower levels of omega-3 fatty acids. Good sources of these healthy fats include:
Whole Grains
Whole grains are rich in fiber and B vitamins, associated with a reduced risk of heart disease, cancer, and premature death. Because menopause raises the risk of heart disease, whole grains are an important part of the menopause diet.
In one 2020 study, people who regularly consumed whole grains and vegetables and avoided processed foods experienced fewer menopause symptoms. Healthy whole grains include:
Oats
Rye
Whole wheat bread
Phytoestrogen Foods
Phytoestrogens are compounds in certain foods that act as weak estrogens in the body. These foods may improve bone health and lower the risk of heart disease in people going through menopause.
Phytoestrogens can be found in several plant foods, including:
Barley
Berries
Black and green teas
Flaxseed
Peanuts
Plums
Menopause Diet Drinks
Several beverages provide healthy nutrients during menopause. Focus on low-sugar drinks, including:
Water
Green and black tea
Low-fat milk
Soy, almond, and oat milk
To reduce your menopause symptoms and risk of chronic health conditions, aim to avoid or limit your intake of sugary beverages like soda or energy drinks, as well as alcohol.
Habits to Support Weight Loss
It is common to gain weight before, during, or after menopause. To achieve and maintain a healthy weight, focus on nutrient-dense foods and lifestyle habits that support your changing body. Lifestyle changes during this time can reduce the risk of developing heart disease, insulin resistance (when the body does not use insulin properly and the cells cannot take up glucose from the blood, requiring more insulin), type 2 diabetes, and osteoporosis.
Foods and nutrients that support menopause weight loss include:
Protein: Daily, consume 0.8 to 1.2 grams of protein (half from plant sources) per kilogram of body weight.
Fruits and vegetables: These are rich in vitamins, minerals, fiber, and antioxidants. Aim to consume three to four portions of vegetables and one to two portions of fruit each day.
Legumes: Beans, peas, lentils, chickpeas, and soy provide protein and fiber to keep you full.
Fish: Try to consume one to two servings of fatty fish (such as salmon, mackerel, and tuna) per week.
Habits that support menopause weight loss include:
Sleep: Aim for seven to eight hours of quality sleep every night.
Daily physical activity: Exercising is linked with a lower risk of heart disease and diabetes.
Avoid smoking: Smoking raises the risk of cancer, heart disease, and other conditions.
Stress management: Find healthy ways to manage stress, including mindfulness, daily movement, and social time.
Foods to Avoid
To reduce menopause symptoms, consider cutting back on or avoiding:
Added sugars found in soda, energy drinks, and pastries
Alcohol and caffeine
Highly processed foods like candy, chips, fried foods
High-sodium foods like chips, crackers, and fried foods
Eating Well With Dietary Restrictions
It is possible to eat well during menopause regardless of your dietary restrictions. Common dietary restrictions and foods for healthy eating include:
Diabetes: Eat lean proteins, fruits, vegetables, and healthy carbs like whole grains.
Gluten sensitivity: Get your fiber and whole grains from quinoa, oats, and brown rice.
Keto: Choose healthy fats from avocado, fish, and nuts.
Lactose intolerance: Choose plant-based proteins, like soy milk, legumes, or nuts, and low-fat sources, such as chicken or turkey.
Vegan: Get protein from legumes, nuts, and leafy greens like spinach for calcium.
Vegetarian: Try protein from eggs, dairy products, legumes, nuts, and leafy greens.
Summary
During menopause, the body’s levels of estrogen decline, leading to physical changes and may cause symptoms like hot flashes, fatigue, and weight gain. Menopause raises the risk of obesity, heart disease, diabetes, and osteoporosis.
Focus on a nutrient-dense diet that includes protein, fiber, calcium, and B vitamins to lower the risk of chronic health conditions during menopause. Fill your plate with fruits and vegetables, lean proteins, whole grains, healthy fats, and low-fat dairy products.
Read the original article on Verywell Health.
