Eat Me: Five foods to munch during menopause

Menopause is a natural phase in a woman’s life, marked by the end of menstruation. It is confirmed 12 months after the last period.

The transition to menopause most often begins between ages 45 and 55. During the transition, women experience hormonal changes which causes several symptoms.

These symptoms could include hot flashes, sleeping problems, weight gain, and mood swings. The change in the hormones particularly estrogen can also begin to affect the bones, muscle mass, and metabolism.

However, your diet can play a crucial role in managing these symptoms and maintaining overall health.

Without further ado, here are some foods to eat during menopause.

• Whole grains

One of the most important foods that should be in your diet is whole grains like brown rice, quinoa, wheat bread, and oats.

These foods are high in fiber and B vitamins such as thiamine, niacin, riboflavin, and pantothenic acid.

A diet rich in whole grains, according to research, is associated with a reduced risk of heart disease, cancer, and premature death.

A 2021 study also found that women who eat more whole grains, vegetables, and unprocessed foods tend to have less severe menopause symptoms compared to those who do not.

• Phytoestrogen-rich foods

Foods rich in phytoestrogen include tofu, berries, legumes, sesame seeds, and flaxseeds.

Phytoestrogens are plant compounds that mimic estrogen in the body. So eating foods that are rich in it helps balance hormone levels and reduce menopause symptoms.

According to a study, phytoestrogen may benefit postmenopausal health, particularly by improving bone health and lowering cardiovascular risk.

• Healthy fats

Healthy fats particularly omega-3 fatty acids are associated with better health, particularly among women in postmenopause.

Foods in this category include avocado, nuts, seeds, and fatty fish like sardines, mackerel, and salmon.

Healthy fats are linked to reduced inflammation, improved heart health, and healthy weight gain during menopause.

A study also suggested that women in postmenopause with high omega-3 levels will not be vulnerable to diabetes or coronary heart disease.

So try adding these foods to your diet to manage the symptoms that come with menopause.

• Foods high in protein

The decrease in estrogen from menopause has been said to decrease muscle mass and bone strength.

According to a study of 131 women in their postmenopause, those who took 5 grams of protein particularly collagen peptides daily had significantly better bone density.

To avoid conditions caused by weak bone density like fractures you need to add eggs, fish, legumes, dairy products, and protein powders to your diet.

• Fruits and vegetables

Fruits and vegetables are packed with the vitamins, minerals, fiber, and antioxidants you need to go through this phase.

A 2020 study found that women who ate more fruits and vegetables had fewer menopausal symptoms than women who ate less.

So for better health during menopause, “eat the rainbow” of fruits and vegetables.

Menopause can be a challenging phase, but intentionality and a balanced diet can help manage symptoms and maintain overall health.

Also, remember to always consult with your healthcare provider.