13 Foods to Eat During Menopause

If you have ever wondered if there are foods that can help you with your menopause symptoms well there are. Read below to see 13 foods that can help.

A menopause diet plan involves a few key steps:

1.                  Eat a well-rounded diet rich calcium, magnesium, and vitamin D. Increase your consumption of fruits, greens, colorful vegetables, and dairy products—such as yogurt, cheese, and milk. The decline in estrogen as women go through menopause obviously increases their risk for certain things like osteoporosis, so getting foods rich in calcium is very important.

2.                  Consume omega-3 fatty acids. Research shows that omega-3s can decrease the frequency of hot flashes and the intensity of night sweats. There are times when you can supplement omega-3s, but It is encouraged to get your omega-3s first through food, which includes fish such as salmon, mackerel, and tuna and vegetarian sources like flax seeds and chia seeds.

3.                  Add foods containing plant estrogens, or phytoestrogens. Broccoli, cauliflower, dark berries, chickpeas, and soybeans can help mimic estrogen and reduce some menopausal symptoms.  

The following foods can help strengthen bones and relieve menopause symptoms:

1.                  Dark green leafy vegetables, especially spinach and kale

2.                  Yogurt

3.                  Cheese

4.                  Milk

5.                  Fish like salmon, mackerel, and tuna

6.                  Flax and chia seeds

7.                  Broccoli and cauliflower

8.                  Blueberries and other dark berries

9.                  Grapes

10.            Dark fruits like plums

11.            Black tea

12.            Chickpeas and other legumes

13.            Soybeans or foods like tofu, tempeh, and soy milk