Top 5 Foods to Eat During Menopause

Women's health
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Menopause is a natural part of the aging process for women. But this doesn't mean that it's a walk in the park by any means. The reality can be far from it, in fact!

Menopause symptoms range in severity from person to person but can include hot flashes, mood swings, weight gain, and sleep disruption—to name just a few. There are different things you can do to lessen these symptoms, including making changes to your diet. Below, we've compiled a list of some of the top foods to eat during menopause.

If you'd like to learn how to stay as healthy as possible during this often tough time, this guide can help. Read on for the best diet for menopausal women to follow.

1. Dairy Products

Dairy products of all kinds make great menopause diet foods. This is because they contain plenty of calcium, vitamin D, and protein. This can help improve sleep quality and one study even found foods rich in these nutrients can help prevent the early onset of menopause.

Our Protein Peach Parfait is a great option if you want to add more dairy into your diet. Yogurt has the added benefit of being filled with probiotics.

2. Soy

Did you know that soy is a source of estrogen? This is good news for menopausal women, as estrogen is one hormone that rapidly depletes during this time.

Soy is also a good source of protein and can help to reduce the risk of breast cancer. Our Sticky Tofu Bowl packed with Asian flavors is a great option for a soy-based meal.

3. Flaxseed

Flaxseed is often referred to as a superfood—and with good reason! It's great for the digestive system and is an amazing source of omega-3s, phytoestrogens, and B vitamins.

Even better, there was actually a study carried out that found flaxseed to reduce the symptoms of menopause. If you want to sneak more flaxseed into your diet, try having our delicious satiating Whole Grain Crackers with a tasty dip!

4. Salmon

Salmon is amazing food to eat at any time in your life. It contains a number of different nutrients that makes it particularly helpful during menopause.

Its omega-3s are linked to reducing night sweats and the risk of breast cancer, and it's also a great source of protein for those lagging energy levels. Baking is one of the healthiest ways to prepare salmon, and our Baked Salmon Mediterranean Style also includes an array of healthful veggies.

5. Berries

When you're going through menopause, there are often mood swings involved. This is why it's a good idea to opt for mood-boosting foods! Berries fit into this category, and they're also packed with nutrients while remaining low on calories.

If you want more ways to incorporate berries into your diet, using them to top your oatmeal is a great option. Oats have the added benefit of also regulating your mood. For the best of both worlds, start your day with our addictive Berry Overnight Oats.

The Top Foods to Ease Menopause Symptoms

Menopause can be a trying time, so of course, you'll want to do what you can to make it that little bit easier. Eating these top foods is a natural way to alleviate some of the symptoms you may experience.

If you're in need of help with this, weight loss, or anything else to do with diet, we'd be happy to help. Get in touch to book an appointment with a member of our team now.

Registered Dietitian Nutritionist