Foods to Eat During Menopause
Calcium-rich foods – While you’re dealing with hot flashes and night sweats, your bones are going through changes of their own throughout menopause. This may not be something you feel right away, but bone loss becomes more prevalent during this time and can even lead to conditions like osteoporosis.
Try foods with high sources of calcium like:
- Skim milk.
- Cow’s milk.
- Soy milk.
- Yogurt.
- Low-fat cheese.
Vegetables – Don’t skimp out on those healthy greens. . . .Not only do leafy vegetables help with managing weight, but they can also help with bone health. Veggies like spinach, turnips and collard greens are great sources of calcium. Other veggies to work into your diet that help you maintain a healthy weight and reduce the severity of hot flashes include:
- Broccoli.
- Cauliflower.
- Asparagus.
- Brussel sprouts.
- Kale.
Lean Protein – You’ll want to focus on leaner meats and proteins to keep your menopause symptoms as happy as possible. This switch can help with weight management, but it also ensures you’re increasing bone strength and muscle mass. You can have red meat once in a while, but we have to be careful with cholesterol.
Some lean protein to work into your diet:
- Grilled chicken.
- Tuna.
- Turkey.
- Lean beef.
- Tofu.
- Lentils.
- Beans.
Soy products – Soy from food products may alleviate hot flashes and night sweats in some women. According to some studies, soy products may help ease menopausal symptoms because they contain phytoestrogens — a chemical that’s similar to estrogen. But it can be a hit or miss for some. Not everyone carries the certain enzyme that converts the soy from phytoestrogen into estrogen.
Some soy-based products include:
- Soybeans (you probably know them by the name edamame).
- Soy flour.
- Tofu.
- Soy milk.