5 Healthy Foods for Women During Menopause

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5 Healthy Foods for Women During Menopause

Women go through a lot of changes during their lifetime, and Menopause is one of them. It, however, is a very prominent transition as it marks the end of a woman’s reproductive years. 

It is a natural phenomenon backed by a myriad of symptoms and changes. The changes can be physical, emotional, or mental. They can not be reversed or avoided, but you can prepare yourself to deal with them in a number of ways. 

Meditation, open communication, maintaining a balanced diet, seeking professional help, etc., can help you during this phase. Talking about professional help, always choose someone you can open your heart to without the fear of being judged. Simply Menopause has everything you need to help you during this phase. Make sure to be honest, most especially when talking about pelvic pains. You might be developing symptoms of pudendal nerve neuralgia that needs to be addressed.

However, we have curated a list of foods you can consume to ease the complications during this phase. Read on. 

The Importance of a Healthy Diet during Menopause

You don’t need to cut off things or follow a strict diet as if you’re ill. Menopause is a naturally occurring transition, and every woman must go through this.  

There is nothing like a Menopause diet that you need to adhere to during this phase. However, good nutrition is the key to a healthy life and a fit body. A healthy body gives you the ability to fight diseases, although it does not help you eradicate the Menopause symptoms thoroughly but, it definitely helps in easing your way through it. 

With so many changes happening around you, your body needs the right type of nutrients to adapt to these changes and keep you healthy throughout. 

Below are five foods that will help alleviate your symptoms and give you a healthier body:

Dairy Products 

The bones in a woman’s body are the most affected during and post-menopause. The decline in estrogen levels during this phase can increase the risk of fractures.

Try to include milk, yogurt, and cheese in your daily diet as these are rich sources of calcium, potassium, magnesium, phosphorus, and Vitamin D and K. 

Whole Grains

Whole grains are rich in Vitamin B, minerals, fiber, and nutrients and are, hence, very effective in regulating energy levels and enhancing the body’s metabolism. 

Whole grains are also known for reducing the cholesterol levels in your body, thereby reducing the risk of heart disease, cancer, and premature death. 

Fruits and Vegetables

Fruits and vegetables are rich in minerals, antioxidants, and essential vitamins. Fruits like berries and leafy green vegetables have high fiber and help in managing cholesterol levels. 

Moreover, veggies like broccoli and kale and fruits like oranges and figs are rich in vitamin D and Calcium and can contribute to bone health. 


Protein is an essential component for muscle health, and eggs happen to be an excellent source of high-quality protein. Additionally, it also has several B vitamins, such as B6, B12, and folate, which play an important role in mood regulation and are very beneficial during this phase. 

Moreover, eggs are also rich in choline, which is an important nutrient for brain health. 

Nuts and Seeds 

Apart from being a tasty snack, nuts are said to be very beneficial for consumption during Menopause. They contain magnesium, which is helpful in controlling anxiety, mood swings, Insomnia, and depression. Nuts are also a rich source of protein, omega-3 fats, zinc, and calcium.

Seeds, because of their nutritional composition, can be very helpful during Menopause. Consuming flaxseeds, sesame seeds, chia seeds, and pumpkin seeds can be helpful during this period. 

Basic dietary guidelines to follow during Menopause

As I said earlier, there is no such thing as a Menopause diet, and you must also know that there is no such thing as eating everything you can either. Eating anything that comes your way is not a healthy way in general, let alone during Menopause. 

Follow a basic diet plan or a balanced diet that covers all your body requirements. Some of the guidelines that you can keep in your mind while preparing your food chart for the week are below: 

Have a calcium-rich diet

Menopause is likely to have an adverse effect on your bones. If you don’t work on it right now, you might have a future full of fractures. 

Consume two to four servings of dairy products for calcium-rich foods to keep your bones healthy. 

Focus on Fiber

Feed yourself foods that are rich in fiber, such as cereals, pasta, whole grain bread, rice, fresh fruits, and vegetables. For an estimate, an average adult women should have 21 grams of fiber a day. 

Maintain a healthy weight.

Being overweight is one of the most common problems in women that occur, especially during Menopause. Depression, anxiety, mood swings, and Insomnia all make you lethargic. Ensure you are physically active and work out at least three times a week. 

Moreover, the five foods that are listed above shouldn’t be consumed all in a day. You can take turns or take a portion of everything. 

Drink plenty of water

Water is an essential requirement. It alleviates your symptoms of hot flashes, tiredness, and fatigue. 

Consume 8 glasses of water, as per the general rule, and it’ll serve the purpose. 

Limit alcohol consumption and unhealthy foods

Limit your alcohol consumption to once or, at maximum, twice a week. Additionally, unhealthy food consumption can be harmful during this phase. Avoid junk food, foods that are spicy or extra oily, caffeine, and processed foods. 


Your eating habits say a lot about you. Unhealthy consumption can lead to an unhealthy lifestyle, degrading other things in the process. 

A healthy lifestyle gives you a fresh mind, allowing you to focus on other important things. 

Moreover, if you’re a woman and consume unhealthy food, you are likely to experience problems not only during perimenopause, Menopause, and postmenopause but also during your monthly cycles. 

It’s recommended to adopt healthy habits that will prove beneficial for your future health, too. 

About the Author

Jared Levenson is a former binge eating wrestler turned Zen Buddhist Monk, Internal Family Systems counselor and nutrition wellness coach. He's helped hundreds of people through universal meal principles and internal family systems to make peace with food, stop binge eating, and find true health and wholeness.


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