8 Foods to Eat During Menopause and Beyond

Menopause affects women ages 45 – 55 years old, springing on symptoms of hot flashes, mood swings, weight gain, irritability, decreased bone health and other hormonal changes. All due to the decrease in estrogen the hormone that manages the female reproduction system. But, did you know that there are foods that you can be adding to your diet to help your body balance necessary nutrients?

Studies suggest that eating certain foods like oatmeal and leafy greens may help relieve symptoms of menopause. So we collected 8 foods that can help you during menopause and beyond!


Salmon is rich in both vitamin d and omega 3 fats, which are two nutrients that are essential during menopause. A study that was conducted showed that omega 3 fatty acids are linked to reducing night sweats. 

Vitamin D is unique, it acts more like a hormone than a vitamin. It helps your body absorb calcium and building bones to be healthy and strong. 


Eggs are a great option because you can prepare them all different ways, scrambled, over easy, hard boiled, or added to a salad. Eggs are a great source of vitamin D and they’re full of iron, both nutrients women lack as they get older. 


This fruit is packed with natural flavor and sweetness but also fight fat, and reduce inflammation. With a plethora of options from strawberries and  raspberries to blueberries and blackberries they’re yummy and nutritious! 

whole grains

Whole grain foods are known as “good carbs”. It is an excellent source of heart-healthy soluble fiber, plant protein, and B vitamins which help boost energy and keeps the digestive system functioning properly.Some whole grain foods that are high in nutrients are steel-cut oats, quinoa, and brown rice.  

leafy greens

Greens are packed with calcium, magnesium, potassium, B vitamins and fiber. “All these nutrients are essential for health in menopause as calcium and potassium keep bones and muscles strong, B vitamins and fiber prevent weight gain, and magnesium and B vitamins regulate energy levels and moods” says Cooking Light 


Chicken is rich in the quality protein we need to keep our bodies strong as the decline of estrogen can lead to reduction in muscle mass and bone density. 

Green tea

Green tea is full of antioxidants and EGCG which boosts metabolism, helping fight the weight gain many menopausal women experience. Adding green tea in your diet can also be an effective way to strengthen your bones and decrease the risk of bone fractures. 


Sticking with drinks, water is vital to our overall health helping our entire body be hydrated. Larrian Gillespie author of “The Menopause Diet” calls water “liquid oxygen” because it hydrates cells, moisturizes skin, eliminates toxins from the body. 

olive oil

Olive oil is a great choice to cook with or substitute butter with. We all need some fat in our diet as it helps moderate hormones, appetite, insulin response and vitamin absorption. Increasing the amount of plant-based mono-saturated fat can lower your cholesterol rather than adding to the problem says Very Well Health. 

It is important to understand the natural aging process and take assertive action to change the way you eat to maintain your health. 

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