Menopause Diet – Top 10 Foods to Assist with the Symptoms of Menopause

Menopause is not an easy transition for most women, however focusing on a menopause diet and increasing some foods can help a great deal in making it as stress-free as possible. Although some risk factors can’t be undone, proper diet and nutrition can help coax your body into becoming an optimum tool for wellness and deal with the symptoms of menopause.

Menopause Diet – the top 10 foods

Number 10 made up of almonds - top 10 foods for menopause

This list represents the most beneficial foods you should include in your menopause diet:

  1.  Low-fat dairy products
  2. Soy products such as tofu and soy milk
  3. Seeds such as linseeds
  4. Salmon, sardines, and other oily fish
  5. Vegetables
  6. Fruit
  7. Oat porridge and whole-grain cereals
  8. Wholegrain bread
  9. Nuts and Legumes
  10. Red meat

 Basic Dietary Guidelines for managing the symptoms of Menopause

Iron rich foods for dealing with the symptoms of menopause

Increase Iron

During menopause, you need to replace your body with sufficient iron intake. Three servings of iron-rich foods are enough to meet this deficiency and to maintain the recommended dosage of 8 mg per day. Sources of iron are red meat, fish, poultry, eggs, nuts, enriched grain products, and leafy green vegetables.

Calcium rich foods


Include adequate calcium intake of up to 1,200 mg per day is recommended for women aged 51 years and older. Dairy products are not the only good sources of calcium, as you can still find it in legumes, bony fishes, or broccoli. Make sure you eat and drink at least 2-4 servings of calcium-rich foods per day.


Adult women should get 21 grams of fiber per day. Good sources of fiber include cereals, pasta, whole-grain products, rice, pasta, vegetables, and fresh fruits.

Reduce Fat Intake

Fat intake should make up about 25%-35% of your daily calorie intake. Limit products rich in saturated fats such as whole milk, ice cream, fatty meats, and cheese. Instead, stock up on good cholesterol sources such as cold-water fish and plant oils from sunflower, olive, or safflower.

Salt and Sugar

Use salt and sugar in moderation as it is linked to higher chances of acquiring cancer. It is also associated with high-blood pressure. So cut back on bacon, as well as smoked and grilled foods.

Increase water consumption

Increase Water

Water helps you keep hydrated and sufficient intake of it is important is maintaining the vital functions of the body. Enough fluid intake is very essential especially in menopause in order to compensate for the water loss during night sweats and hot flashes.

What Foods Should I Eat?

Tofu and Soybeans
A good menopause diet will include certain types of foods that will help menopause treatment.  They need to contain important isoflavones plant estrogens that mimic the actions of estrogens in the body. Thus menopause symptoms can be lessened. Your menopause diet should therefore include soy products and tofu. It is believed that these can help relieve night sweats and hot flashes by mimicking the effects of you body’s own estrogen, soy helps ease the loss of your own natural estrogen.


What Foods Should I Avoid?

Moderate intake of spicy foods, alcohol and caffeine

Take extra care of your dietary health by knowing which foods relieve or exacerbate the symptoms of menopause. Trigger foods typically include caffeine, spicy foods, and alcohol. These foods elicit the fight-or-flight response, prompting stress on your body. In turn, this can lead to symptoms being exacerbated.

Menopause and weight gain also go hand in hand so it is essential to be vigilant regarding portion size and the calorific content of food consumed.

Can I Take Supplements?

With natural  menopause treatment such as proper diet and supplements, women who are undergoing menopause help bridge the lack of estrogen and the development of menopause symptoms that can lead to more severe conditions such as Vitamin supplements assist with the symptoms of menopauseosteoporosis.

You can take calcium supplements to combat the effects of bone demineralization that occurs after menopause. Increasing calcium intake may also help decrease the risk for heart diseases.

Another supplement to treat the symptoms of menopause is Vitamin D. Vitamin D helps prevent certain risks to the kidneys and bones.

The right diet during menopause can mean a very big difference to your symptoms of menopause. Learn how to choose your foods wisely in order to come up with a workable and effective meal plan. Whatever your symptoms are, these food strategies may just help you out. To learn more about the symptoms you need to manage with diet, you can find information on this website.

Diet can help with the Symptoms of Menopause

The right food choices can help you naturally manage the symptoms on menopause. Effective menopause treatment will be made easier if you understand the facts about menopause and the underlying causes of the symptoms. A  health care professional such as a nutritionist or dietitian can assist with your menopause diet.

Natural Remedies for Hot Flashes

Woman experiencing menopause wonders what causes hot flashesDuring menopause, you can experience a wide range of physical, emotional, and mental changes brought upon by the onset of hormonal fluctuations. One of the most commonly observed menopause symptoms are hot flashes.

What Is a Hot Flash?

If you’ve ever had it, then you will well understand that there is no mistaking what hot flashes feel like.  This is a phenomenon in which sudden and intense hot feelings on your face and all over your body occur suddenly. This is usually accompanied by sweating and palpitation, weakness, dizziness, or in some cases, a feeling of suffocation. When a hot flash occurs are night, it can produce night sweats.  You will hear from stories of many women who have undergone menopause that they sometimes know when it’s coming because of a sense of “aura” that occurs just before it does. After the flashes, you may be left sweating and reddened. At other times, a chill can also be felt.

What Causes Hot Flashes?

Menopause hot flashes are common in perimenopausal or menopausal women. Why is this so? Remember that the menstrual cycle is orchestrated by the ebb and flow of the hormones in a woman’s body, most significantly, the estrogen. What causes hot flashes is the decrease in estrogen levels triggering the hypothalamus, which is the seat of temperature and emotional control, to release nervous system messengers in confusion. It includes the release of epinephrine, norepinephrine, and serotonin all at once in an attempt to regulate the normal levels of hormones in the body. No one really understands why the hypothalamus goes haywire during this lesser estrogen phase, but we all know the consequences can be significant for some.

Hot flashes tend to increase as women get older, particularly because of the continued drop in estrogen levels. However, you will find that over time, you will be able to better deal with this symptom of menopause over time.

Natural Remedies for Hot Flashes

Since hot flashes and night sweats have a lot to do with the hormonal changes in your body, many would recommend taking hormonal replacement therapy or HRT. However, studies have shown that this may not always be the best choice for you. Natural remedies for hot flashes will eventually lead to better management and a healthier response.

Food may be a trigger

Moderate intake of spicy foods, alcohol and caffeine to reduce the symptoms of menopauseFor one thing, you may notice that hot flashes can occur after several trigger factors. Some foods are just not the right foods for hot flashes – you may notice it after eating a certain food. Some particular activities may also be a trigger. Whatever your trigger factors are, it is important to take note and list them down – keep a diary of when the hot flashes occur  and circumstances such as food, exercise, sleep and stress. Gaining the upper hand is what this is all about. As long as you know what are the things or activities that trigger hot flashes, you can take the steps to avoid them in order to stop the symptoms.

You can also try to change to a suitable low-fat diet for hot flashes in order to decrease the symptoms. Studies have shown that consuming too much fat or being too thin can cause more severe hot flashes, so try to eat smart.


Wear loose clothingThe Right Clothing Can Help

Another way to stop hot flashes is to be careful of what you wear. Hot flashes come and go quickly and it will only be exacerbated if you are draped in uncomfortably bulky clothes. Wear loose cotton shirts and fabrics that allow you to breathe easily. If the weather gets cold, dress in layers that allow you to easily peel off the clothing one by one should a hot flash occur.


 woman walkingIncrease Your Activity Level

Increasing your activities can assist with stopping hot flashes. Since exercise increases the happy hormones called endorphins, it also increases your threshold for pain. Many symptoms can be alleviated by exercise since it promotes improved circulation to the vital organs and improves oxygenation of your brain.

Stress has a lot to do with almost every symptom imaginable and hot flashes are no exception. If you find yourself stressed from work or at home, do try to find time to relax. Get enough rest and sleep, do meditation exercises, or enrol in a yoga class. Find what soothes and calms your mind, and eventually, you body will learn to relax as well.

If you’re interested in finding out more about what causes hot flashes and natural remedies  (including herbal remedies ) look at this website.

Weight Gain During Menopause: Can You Handle It?

menopause symptoms weight gainDuring menopause, women experience a variety of menopause symptoms they may find difficult to deal with. One symptom, though that many women find particularly challenging is gaining weight.

While weight gain is often seen as a natural part of growing older, it can be a traumatic, and potentially unhealthy symptom of menopause. Once the weight is gained, lower metabolism means that losing the weight post-menopause can be difficult.

If you are going through menopause and adding on a few extra pounds, here are some tips to handle these menopause  symptoms naturally.

Weight Gain During Menopause and It’s Risks

When a woman’s body mass increases, it is known as weight gain. This can occur because of fat deposits, excess fluid, or the addition of muscles.  Weight gained during menopause usually accumulates around the woman’s middle, instead of spreading throughout the body.  Deposits of fat around the belly, creating the ‘apple’ shape in women, rather than ‘pear’ shape.  These deposits around internal organs add extra padding located just below the skin (subcutaneous fat) and also includes visceral fat result in much higher risk to a women’s health.

Although subcutaneous fat create cosmetic concerns, visceral fat is linked with far more dangerous health problems, including:

  • Weight gain during menopause causes high blood pressureType 2 diabetes
  • Cardiovascular disease
  • Colorectal cancer
  • High blood pressure
  • Stroke
  • Breast cancer
  • Sleep apnea
  • Osteoarthritis
  • High cholesterol

Causes of Weight Gain During Menopause

Estrogen levels lower in menopauseGaining weight during menopause is often caused by fluctuating hormone levels. Estrogen, a hormone naturally produced by the ovaries, is greatly reduced during menopause, causing the body to search for estrogen elsewhere.

Fat is able to produce estrogen, so the body begins to produce more fat cells to make up for its loss. The lower amount of estrogen in the body can also increase a woman’s appetite, causing her to consume more than 50% more of what she normally eats.

Natural Menopause Cure for Weight Gain

menopause symptoms woman walkingIf you have gained a few extra pounds since the start of menopause, there is help. While drugs and surgeries have been proven effective for reducing weight, these medical solutions can be risky and have serious side effects.   If you want to lose weight, it is important for you to begin with natural solutions. These will be the least obtrusive to your body. Here are a few changes you can make to your life to reduce weight and improve your hormone levels.

  • Drink more water
  • Exercise regularly
  • Get plenty of sleep
  • Eat a well balanced diet full of vitamins and nutrients
  • Utilize herbal supplements like St. John’s wart or wild yam to help with ever-changing hormone levels.

Guidlines for Menopause Diet

There are guidelines for women experiencing weight gain during menopause.  This article outlines 10 foods to include in your diet and a number of foods to avoid to help maintain your weight during menopause.

Weight gain during menopause can be a difficult symptom to deal with. Know the risks and conquer these menopause symptoms with natural and healthy solutions.

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