Menopause is a natural process that every woman will encounter upon reaching the age of 40 and above.
It is the time when a woman finally stops getting her monthly periods, which is confirmed 12 months after the end of her last period.
This stage is marked by major physiological changes, which unfortunately comes with unpleasant side effects brought upon by fluctuating hormones. It’s common to experience weight gain, hot flashes, irritability, higher cholesterol levels, and weakening bones during this period – as you can imagine, these changes can be quite difficult to deal with.
Thankfully, there are plenty of ways that a woman can make her symptoms easier to deal with. One of the best ways to do so is by eating healthy and nutritious foods that are packed with nutrients that can specifically help you deal with menopause symptoms.
According to experts, here are the best foods that will help you feel radiant and energized throughout menopause:
- Salmon
Salmon is part of a category called “oily fish”, a term that comes from their high fat content that is evenly distributed in their meat (as opposed to “white fish”, whose oils are concentrated in the liver).
These fats – specifically, omega-3 fatty acids – are actually great for your health. Omega-3 fatty acids are commonly sold in the form of fish oil supplements and they are mostly known for their benefits to heart health.[1] Among the list of fatty fish, salmon has one of the highest concentrations of omega-3 fatty acids, and they are also considered one of the safest to eat.
The benefits of omega-3 fatty acids cover a wide range of different organ systems, such as the proper functioning of our heart, brain, and hormones. Several studies have also found that it is capable of soothing several menopause symptoms, such as reducing the frequency of hot flashes and depression.
For instance, a study published in The American Journal of Clinical Nutrition found that the supplementation of EPA (a type of omega-3) everyday for eight weeks was effective in improving the condition of women who suffered from menopause-related psychological distress and mild depression.[2]
Another study found that omega-3 supplements were capable of reducing the intensity and frequency of hot flashes and night sweats.[3]
- Cruciferous Vegetables
Cruciferous vegetables, such as bok choy, kale, broccoli, arugula, cabbage, cauliflower, and bok choy are among the most nutrient-dense vegetables available. They’re packed with antioxidants, fibers, and vitamins that will greatly benefit your health, even if you don’t have menopause.
In general, a higher consumption of vegetables have been linked to a reduction of the severity of menopausal symptoms. For instance, one study found that vegan women were less likely to report bothersome physical symptoms of menopause compared to omnivores.[4]
Due to their potent antioxidant content, a higher intake of cruciferous vegetables as also found to reduce the risk of developing postmenopausal breast cancer.[5]
- Soy
Soybeans are a great source of isoflavones, which is considered a phytoestrogen. Phytoestrogens are chemicals that can act as a weaker form of estrogen in the body. Phytoestrogens are generally considered a safer alternative to directly taking estrogen when it comes to dealing with hormonal fluctuations during menopause. Taking estrogen in the long term is known to increase the risk of blood clot, strokes, breast cancer, or uterine cancer, which is especially risky for older women.[6]
By mimicking estrogen, isoflavones can help reduce the incidence of hot flashes and other common menopause symptoms.
In a review of 19 studies, soy-based isoflavone supplements were found to have reduced the severity of hot flashes by up to 26%.[7]
One research also found evidence that suggests that phytoestrogens may help preserve bone strength among postmenopausal women. The dip in estrogen during menopause is the reason why postmenopausal women have a higher risk of developing osteoporosis, as the hormone promotes the activity of cells that produce bone.[8,9]
- Dairy
Dairy products, including milk, cheese, and yogurt, are the prime sources of calcium in food.
During menopause, the decline of estrogen will not just result in hot flashes and mood swings, as it accelerates the deterioration of your bone structure as well. Thus, it is crucial that you eat enough calcium – the building block of bones.
In a study that involved over 750 postmenopausal women, those who had a higher dairy consumption were observed to have a significantly higher bone density as opposed to those who ate less.[10]
- Chicken
Chicken meat is one of the best sources of protein, because it doesn’t contain as much saturated fat like beef or pork.
It’s crucial to get enough protein during menopause, as the decline in estrogen also leads to the deterioration of muscle mass. According to a study published in 2016, protein should constitute 10-35% of an older woman’s total daily calories.[11]
- Whole Grains
If you’ve become used to eating refined carbohydrates, such as white rice, bread, or pasta, then menopause should be the perfect time for you to switch to whole grains.
Compared to regular refined carbohydrates, whole grains are much denser in nutrients that had otherwise been processed off of refined carbs (hence the name). This means that whole grains have more fiber, minerals, plant proteins, and B vitamins that will help you keep up with the changes in your body.
In general, a higher consumption of whole grains is also linked with a lower risk of chronic diseases, such as cancer, heart disease, and diabetes – conditions that menopausal women are at a particularly high risk of developing.[12]
- Eggs
Eggs are another great source of inexpensive protein that will help your body combat muscle loss that typically comes with menopause.
Additionally, eggs are one of the best food sources of vitamin D. Getting enough vitamin D during this time is especially important because it is actually needed by the body to effectively absorb calcium. In a study published in 2005, low levels of vitamin D was observed to be prevalent among post-menopausal women, especially among those who have osteoporosis and a history of fractures.[13]
- Avocado
Avocado is a fruit that has become popular for being exceptionally high in the heart-healthy omega-3 fatty acids. As mentioned earlier with salmon, omega-3 fatty acids can help keep menopausal symptoms like hot flashes or night sweats at a minimum.
Avocados are also a great source of potassium, a mineral that can help regulate blood pressure levels. It can be harder to maintain stable blood pressure levels as women approach menopause, thus potassium-rich foods can help minimize your risk of developing heart disease.[14]
- Cranberry Juice
Another way decreasing estrogen levels affect the body is that it can cause the thinning of the walls of the urinary tract, which puts menopausal women at a higher risk of contracting a urinary tract infection (UTI).
Cranberry juice is one of the more well-known solutions for preventing and treating UTIs. Although evidence is currently limited, a few studies were able to find some proof on cranberry juice’s efficacy against UTI. For instance, one study found that drinking cranberry juice was able to prevent E. coli strains from sticking to other bacteria which inhibits the ability to multiply. These strains were collected from urine samples from people before and after drinking cranberry juice.[15]
Cranberry juice was also found to be capable of bringing down total cholesterol levels. This is highly beneficial for menopausal women, who are at a higher risk of developing heart problems.
Foods To Avoid During Menopause
If there are foods that benefit you during menopause, there also certain types of food that you should eat less of, as they contain compounds that can worsen menopause symptoms.[16]
- Alcohol: Excessive alcohol consumption can trigger hot flashes in menopausal women. Additionally, it can also increase the risk of developing cancers, heart disease, and organ damage.[17]
- Spicy Food: Spicy food may increase the incidence of hot flashes and anxiety – however, the reaction to spicy food may vary by individual.
- Salty Food: A higher intake of salt among postmenopausal women has been linked to lower bone density.
- Caffeine: According to one study, menopausal women who regularly drank caffeine were more likely to experience bothersome menopausal symptoms as opposed to those who did not drink caffeine at all.[18] Caffeine can also disturb sleep, which can worsen sleep disruptions that are already experienced by most menopausal women.
Other foods that you must avoid are those that are generally considered unhealthy, even without menopause. This includes foods that are high in saturated fats, refined carbohydrates, and added sugars.
Conclusion
Menopause is a crucial stage of life wherein a women goes through drastic changes inside and out.
It is important for a woman to get enough nutrients that will help her deal with the symptoms that come with the fluctuation of hormones during this period. Omega-3 fatty acids, calcium, vitamin D, proteins, and phytoestrogens have proven to be the most beneficial in this regard.
With the help of a healthy diet and an active lifestyle, a woman is set to breeze through menopause, minimizing the troublesome symptoms that she may face.
References
[1] National institutes of Health. (2020, October 1) Omega-3 Fatty Acids (Fact Sheet for Consumers). Retrieved on December 30, 2020 from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
[2] Lucas, M., Asselin, G., Mérette, C., Poulin, M. J., & Dodin, S. (2009). Ethyl-eicosapentaenoic acid for the treatment of psychological distress and depressive symptoms in middle-aged women: a double-blind, placebo-controlled, randomized clinical trial. The American journal of clinical nutrition, 89(2), 641-651. https://doi.org/10.3945/ajcn.2008.26749
[3] Patade, A., Devareddy, L., Lucas, E. A., Korlagunta, K., Daggy, B. P., & Arjmandi, B. H. (2008). Flaxseed reduces total and LDL cholesterol concentrations in Native American postmenopausal women. Journal of women’s health (2002), 17(3), 355–366. https://doi.org/10.1089/jwh.2007.0359
[4] Beezhold, B., Radnitz, C., McGrath, R. E., & Feldman, A. (2018). Vegans report less bothersome vasomotor and physical menopausal symptoms than omnivores. Maturitas, 112, 12–17. https://doi.org/10.1016/j.maturitas.2018.03.009
[5] Fowke, J. H., Longcope, C., & Hebert, J. R. (2000). Brassica vegetable consumption shifts estrogen metabolism in healthy postmenopausal women. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology, 9(8), 773–779.
[6] Watson, S. (2019, March 27) Does Soy Help with Menopause Symptoms? Retrieved on December 30, 2020 from https://www.healthline.com/health/soy-for-menopause
[7] Taku, K., Melby, M. K., Kronenberg, F., Kurzer, M. S., & Messina, M. (2012). Extracted or synthesized soybean isoflavones reduce menopausal hot flash frequency and severity: systematic review and meta-analysis of randomized controlled trials. Menopause, 19(7), 776-790. doi: 10.1097/gme.0b013e3182410159
[8] Arjmandi, B. H., Khalil, D. A., Smith, B. J., Lucas, E. A., Juma, S., Payton, M. E., & Wild, R. A. (2003). Soy protein has a greater effect on bone in postmenopausal women not on hormone replacement therapy, as evidenced by reducing bone resorption and urinary calcium excretion. The Journal of Clinical Endocrinology & Metabolism, 88(3), 1048-1054. https://doi.org/10.1210/jc.2002-020849
[9] Camacho, P. (2017, May 3) Estrogen Replacement Therapy for Osteoporosis. Retrieved on December 31, 2020 from https://www.endocrineweb.com/conditions/osteoporosis/estrogen-replacement-therapy-osteoporosis
[10] Durosier-Izart, C., Biver, E., Merminod, F., van Rietbergen, B., Chevalley, T., Herrmann, F. R., Ferrari, S. L., & Rizzoli, R. (2017). Peripheral skeleton bone strength is positively correlated with total and dairy protein intakes in healthy postmenopausal women. The American journal of clinical nutrition, 105(2), 513–525. https://doi.org/10.3945/ajcn.116.134676
[11] Baum, J. I., Kim, I. Y., & Wolfe, R. R. (2016). Protein Consumption and the Elderly: What Is the Optimal Level of Intake?. Nutrients, 8(6), 359. https://doi.org/10.3390/nu8060359
[12] Aune, D., Keum, N., Giovannucci, E., Fadnes, L. T., Boffetta, P., Greenwood, D. C., Tonstad, S., Vatten, L. J., Riboli, E., & Norat, T. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ (Clinical research ed.), 353, i2716. https://doi.org/10.1136/bmj.i2716
[13] Gaugris, S., Heaney, R. P., Boonen, S., Kurth, H., Bentkover, J. D., & Sen, S. S. (2005). Vitamin D inadequacy among post-menopausal women: a systematic review. Qjm, 98(9), 667-676.
[14] Everyday Health. (n.d.) The Link Between Diet and Menopause Symptoms. Retrieved on December 31, 2020 from https://www.everydayhealth.com/menopause-pictures/eat-to-defeat-menopause-symptoms.aspx
[15] Woznicki, K. (2010, August 23) Cranberry Juice Fights Urinary Tract Infections Quickly. Retrieved on December 31, 2020 from https://www.webmd.com/women/news/20100823/cranberry-juice-fights-urinary-tract-infection-quickly
[16] Villines, Z. (2018, August 9) What are the health benefits of cranberry juice? Retrieved on December 31, 2020 from https://www.medicalnewstoday.com/articles/322731
[17] Bell, S., Daskalopoulou, M., Rapsomaniki, E., George, J., Britton, A., Bobak, M., … & Hemingway, H. (2017). Association between clinically recorded alcohol consumption and initial presentation of 12 cardiovascular diseases: population based cohort study using linked health records. bmj, 356, j909. https://doi.org/10.1136/bmj.j909
[18] Thielen, J. (2017, November 6) Is there a link between caffeine consumption and menopause symptoms? Retrieved on December 31, 2020 from https://www.mayoclinic.org/diseases-conditions/menopause/expert-answers/menopause-symptoms-caffeine/faq-20119077
