Can Your Diet Ease Your Menopause Symptoms?

A certified menopause practitioner’s advice on what to eat and what to avoid during and after menopause

If the onset of menopause or even perimenopause leaves you feeling like you no longer know your body, that’s because it’s often true. “Menopause and perimenopause change everything, so what you knew of your former body will change,” says Jacqueline Mercedes Sanchez, M.D., a gynecologist with the University of Miami Health System.

• Your hair may thin on top while new, unwanted hairs sprout on your face.
• The extra weight you previously worked off now collects in your midsection.
• The occasional glass of wine or the daily afternoon coffee now keeps you up at night.
• Spice cuisine you’ve always tolerated might set off hot flashes.
• Your skin changes in elasticity and gets dryer.
• Your digestion may change.
• Your joints may hurt.
• You may even experience ringing in your ears.

The list of “charming” perimenopause and menopause symptoms goes on. Some people experience many symptoms, while others barely notice the new life stage. “What’s unfortunate is that there’s not a lot of talk around it, so most women don’t know what to expect,” says Dr. Sanchez.

A healthy diet can help some women with perimenopause or menopause symptoms. Diet can also help lower women’s risk for diseases that increase in risk post-menopause, such as osteoporosis and cardiovascular disease.

Talk to your provider about ways diet can affect menopause. Many women find that a healthy diet combined with hormone replacement therapy provides the best relief for menopause symptoms.

“What gets people feeling better is replacing the hormone they don’t have. The data isn’t strong enough to say that diet alone will fix your hot flashes, but if you’re eating better, losing weight and exercising, you’ll feel better overall,” says Dr. Sanchez.

What research says about a menopause diet

In general, menopause isn’t the most studied topic in medical research. The data broadly doesn’t recommend any particular food or exercise to relieve menopause symptoms or promote weight loss. “However, we know that heavier women may experience more severe symptoms, more frequent symptoms and more persistent symptoms. We recommend regular exercise and weight loss because if you’re feeling good from that perspective, you will feel better in this transition,” says Dr. Sanchez.

Many women need to consume fewer calories to maintain their weight. Menopausal women need fewer calories because of the natural decline in resting metabolic rate (RMR). Plus, the decline in estrogen accelerates muscle loss, further reducing calorie needs.

“One of the hardest things to wrap our heads around is that weight is so much harder to take off than the weight we could normally lose in the past with a healthy diet and exercise,” says Dr. Sanchez.

The role of diet in managing menopause symptoms

Although scientific data does not pinpoint a single diet that mitigates menopause symptoms, certain dietary choices can improve energy levels, sleep, digestion and overall wellness. Dr. Sanchez offers the following dietary recommendations.

1. Phytoestrogen-rich foods for hormonal balance

Phytoestrogens are plant compounds that mimic estrogen in the body, potentially reducing symptoms such as hot flashes and night sweats. Incorporate the following foods into your diet:

• Soy products such as tofu, soy milk and edamame
• Legumes such as chickpeas, hummus, lentils and black beans
• Flaxseeds and sesame seeds

2. Calcium and vitamin D for bone health

Declining estrogen levels during and after menopause lead to reduced bone density and an increased risk of osteoporosis. Dr. Sanchez recommends that everyone take calcium and vitamin D supplements to maintain bone health. The recommended daily intake is 1,000 mg of calcium before age 50 and 1,200 mg after 50, with 1,000 IU of vitamin D.

Foods rich in calcium and vitamin D include the following:

• Calcium-rich foods: Dairy products, leafy greens (kale, spinach), almonds and fortified plant-based milks
• Vitamin D-rich foods: Fatty fish (salmon, mackerel), egg yolks and fortified cereals

3. Magnesium for sleep and mood support

Many women experience sleep disturbances and mood changes during menopause. Magnesium supports relaxation, digestion and mood stability. Food sources of magnesium include:

• Nuts and seeds such as almonds, pumpkin seeds and sunflower seeds
• Whole grains like quinoa, brown rice and oats
• Dark chocolate with a high cocoa content
• Bananas and avocados

4. Lean protein to preserve muscle mass

Menopause leads to muscle loss due to hormonal shifts. Consuming enough protein is crucial, especially if you do strength training workouts. Good sources of lean protein include:

• Fish and poultry such as salmon, chicken and turkey
• Plant-based proteins such as quinoa, beans, lentils and tofu
• Greek yogurt and eggs

5. Antioxidants to combat inflammation

Menopause can increase oxidative stress and inflammation, contributing to aging and chronic diseases. Foods rich in antioxidants can help combat this:

• Berries such as blueberries, strawberries and raspberries
• Leafy greens like spinach, kale and arugula
• Colorful vegetables like peppers, carrots and tomatoes

6. Fiber for digestive health

A fiber-rich diet can help you manage changes in your digestive habits, such as bloating, constipation or irregular bowel movements. Foods full of fiber include the following:

• Whole grains like brown rice, whole wheat and oats
• Fruits and vegetables
• Legumes like chickpeas, black beans and lentils

What to avoid during menopause

The vices Dr. Sanchez says most gynecologists will recommend you avoid are alcohol and cigarette smoking. “Those will absolutely worsen your menopause symptoms.”

Avoiding alcohol contrasts with many people’s intuitive response to wanting to drink a glass of wine to relax or induce sleep. However, wine increases your basal temperature –– your body’s temperature when at rest –– and interrupts sleep. “You may already have hot flashes at night that will interrupt your sleep or racing thoughts, and alcohol makes this worse,” says Dr. Sanchez.

Coffee lovers beware –– some people become more sensitive to caffeine in menopause. “Caffeine worsens sleep and is also a bladder irritant, so if you’re starting to experience incontinence later in life, you may want to avoid caffeine,” says Dr. Sanchez.

It’s also important to avoid regularly consuming foods with a lot of saturated fat, like fast food and cheese. “Avoid diets rich in saturated fat, like the good ol’ American diet, which does not promote heart health. You’re going to gain weight, and it won’t make you feel good,” says Dr. Sanchez.

A menopause-friendly sample menu

A balanced menopause diet should emphasize whole foods, lean proteins, healthy fats and fiber-rich carbohydrates. Here’s a sample day’s menu:

Breakfast: Steel-cut oats flavored with nut butter, cinnamon, raisins and a banana

Lunch: Grilled salmon with quinoa and roasted vegetables

Snack: Plain Greek yogurt with flaxseeds, berries and dark chocolate nuggets

Dinner: Stir-fried tofu with chickpeas and steamed broccoli over brown rice

Beverages: Herbal tea, plenty of water, and minimal alcohol

While menopause inevitably brings changes, a well-balanced diet can help support energy levels, mood, sleep and overall health.

Wendy Margolin is a contributor for UHealth’s news service.

For personalized diet and menopause advice, make an appointment with the University of Miami Health System’s Comprehensive Women’s Health Alliance. To make an appointment, call 855-3-4-WOMEN (855-349-6636) or click here to request an appointment.

Tags: Dr. Jacqueline Sanchez, Healthy eating during menopause, Menopause and weight management, Natural remedies for menopause