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10 Foods That Help Alleviate Menopause Symptoms

Updated: Sep 11, 2023



Menopause is a normal part of life, it can come with a range of uncomfortable symptoms, such as hot flushes, mood swings, and weight gain. The good news is that there are many foods that can help alleviate these symptoms. In this post, I'll explore 10 foods that can help you manage your menopause symptoms and help you eat well, move well, live well!


1. Soy


Soy contains phytoestrogens, which are plant compounds that mimic the effects of estrogen in the body. Estrogen levels decline during menopause, which can cause hot flashes and other symptoms. Eating soy products such as tofu, edamame, or soy milk can help alleviate these symptoms by providing the body with natural sources of estrogen.


2. Flaxseed


Flaxseed is high in lignans, another type of plant compound that mimics the effects of estrogen in the body. Studies have shown that consuming flaxseed can help reduce the frequency and intensity of hot flashes in menopausal women. Flaxseed can be easily added to your diet by sprinkling it on oatmeal or yogurt or adding it to smoothies.


3. Fatty Fish


Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids. Omega-3s have been shown to reduce inflammation in the body, which can help alleviate joint pain and stiffness that some women experience during menopause. Fatty fish also contain vitamin D, which is important for bone health.


4. Leafy Greens


Leafy greens such as kale, spinach, and collard greens are packed with nutrients that can help alleviate menopause symptoms. These vegetables are rich in calcium, which is important for maintaining bone density, and magnesium, which can help reduce the frequency and intensity of hot flashes. They are also high in vitamin K, which is important for blood clotting and bone health.


5. Berries


Berries such as blueberries, strawberries, and raspberries are high in antioxidants, which can help reduce inflammation in the body. They also contain fiber, which can help alleviate digestive issues that some women experience during menopause.


6. Whole Grains


Whole grains such as brown rice, quinoa, and oats are rich in fiber, which can help regulate digestion and reduce the risk of heart disease. They also contain phytoestrogens, which can help alleviate hot flashes and other symptoms.


7. Nuts and Seeds


Nuts and seeds such as almonds, walnuts, and sunflower seeds are packed with nutrients that can help alleviate menopause symptoms. They are high in magnesium, which can help reduce hot flashes, and vitamin E, which can help alleviate vaginal dryness.


8. Avocado


Avocado is rich in healthy fats, which can help reduce inflammation in the body and improve heart health. It also contains potassium, which can help regulate blood pressure and reduce bloating.


9. Greek Yogurt


Greek yogurt is high in protein, which can help maintain muscle mass and prevent weight gain during menopause. It also contains probiotics, which can help alleviate digestive issues and boost the immune system.


10. Water


While not a food, drinking plenty of water is essential for managing menopause symptoms. Dehydration can exacerbate symptoms such as hot flushes and headaches, so it's important to stay hydrated. Aim to drink at least 8 glasses of water per day.




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