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For some women the emotional and physical rollercoaster of perimenopause and menopause may feel like it’s never ending. The hot flashes, mood swings and low energy can affect daily life as the estrogen decreases.1, 2
As estrogen declines, the metabolism slows down, which can lead to weight gain.4 Being overweight makes hot flashes worse and increases the risk of heart disease and diabetes.3 And it can affect cholesterol levels and how the body digests carbs.4
A well-balanced diet should include five portions of fruit and vegetables daily, lean proteins, whole grains, plant-based foods, and foods rich in calcium. Choose unrefined foods over convenience food, and foods that are high in healthy fats. Consume sugar in moderation.
Don’t overdo the caffeine or alcohol. It can disturb your sleep, worsen hot flashes, and increase the risk of osteoporosis.
Being in menopause doesn’t mean you need to follow a strict diet. Find a diet that suits your lifestyle and taste.
The following foods can relieve menopause symptoms such as hot flashes, poor sleep, and low bone density.4
Milk, yoghurt, and cheese have all the essential vitamins for healthy bones. Studies show that women who eat more dairy have higher bone density than those who don’t. And dairy can also improve sleep.
Find it in salmon, mackerel, anchovies, flax, chia, and hemp seeds. They decrease the frequency of hot flashes and the severity of night sweats.
Brown rice, quinoa, wholewheat bread and rye are high in nutrients, fibre and vitamins and are linked to a reduced risk of heart disease, cancer, and premature death.
Studies show that women who eat more fruits and veggies experience 19% reduction in hot flashes.
It may not always be easy to get all the nutrients your body needs, especially with a busy life. Doctors may recommend supplements to make sure you get the right combination of vitamins and minerals that you may not get from your diet.
Because bone health is affected during the change, eating more protein is encouraged.
As mentioned above, alcohol and caffeine can disturb sleep. Other foods to avoid include spicy food, which is linked to an increase in hot flashes and anxiety, and foods high in salt, which can put you at risk of lower bone density.
Take the symptoms questionnaire before your next appointment and take it with to discuss with your doctor.
