Menopause is a natural transition that happens when your menstrual cycles come to an end. It is confirmed 12 months after your last period. However, the transition and symptoms associated with menopause can last for several years.
While menopause is linked to many uncomfortable symptoms and increases your risk for certain diseases, consuming certain foods may help reduce your symptoms and ease the transition.
What Changes Happen During Menopause?
During the transition to menopause and beyond, your levels of the hormone oestrogen begin to decline, disrupting your usual cyclical patterns of estrogen and progesterone.
Declining oestrogen levels can negatively affect your metabolism, potentially leading to weight gain.
These changes may also affect your cholesterol levels and your digestion of carbohydrates. Many women experience symptoms such as hot flashes and sleep problems during this transition period. Additionally, hormonal changes lead to decreased bone density, which research indicates can increase your risk of fractures.
However, making changes in your diet may help relieve menopause symptoms and promote optimal health during this phase of life.
Foods That Are Good To Eat During Menopause
There is evidence that certain foods may help relieve some symptoms of menopause, such as hot flashes, sleep problems, and low bone density.
Dairy products
The decline in oestrogen levels during menopause can increase your risk of fractures.
Dairy products, such as milk, yoghurt, and cheese, contain calcium, phosphorus, potassium, magnesium, and vitamins D and K — all of which are essential for bone health.
In a 2017 study of nearly 750 women in postmenopause, those who ate more dairy and animal protein had significantly higher bone density than those who ate less.
Dairy may also help improve sleep. A 2023 review notes that the amino acid tryptophan, which is found in dairy products, helps people fall asleep and stay asleep.
Furthermore, some evidence links dairy consumption to a decreased risk of premature menopause (menopause that happens before age 45).
In another 2017 study, researchers found that women with the highest intakes of vitamin D and calcium had a 17% lower risk of early menopause. Cheese and fortified milk are rich in these nutrients.
Healthy fats
Healthy fats, such as omega-3 fatty acids, may benefit women going through menopause.
According to a 2020 review, higher omega-3 fatty acid levels are associated with better health among women in postmenopause. Additionally, women in postmenopause who have diabetes or coronary heart disease tend to have lower omega-3 levels than women without those conditions.
Foods highest in omega-3 fatty acids include fatty fish (such as mackerel, salmon, and anchovies) and seeds (such as flaxseed, chia seeds, and hemp seeds).
Whole grains
Whole grains are high in nutrients, including fibre and B vitamins such as thiamine, niacin, riboflavin, and pantothenic acid.
A diet high in whole grains has been linked to a reduced risk of heart disease, cancer, and premature death. Additionally, according to a 2021 review, women who eat more whole grains, vegetables, and unprocessed foods tend to have less severe menopausal symptoms than those who eat fewer of those foods.
