12 Top Diet Tips For Menopause

Oct 6, 2023 | Health, Lifestyle, Nutrition

Eating a variety of nutrient-rich foods to include plenty of vegetables, fruits, whole grains, lean protein, and healthy fats can greatly support women going through menopause.

Here are 12 top diet tips for menopause:

1. Choose lean protein sources such as organic chicken, grass fed meat, fish, beans, tofu, eggs, nuts and seeds.

2. Limit saturated and unhealthy fats. These fats, in addition to excess quantity of fats can raise cholesterol levels, increase the risk of heart disease and contribute to weight gain. Alternatively, choose healthy fats, such as extra virgin olive oil, avocados, nuts, seeds and coconut oil.

3. Ensure to have the recommended daily requirements of calcium and vitamin D. Calcium is important to maintain strong bones, and vitamin D helps your body absorb calcium. Good sources of calcium include dairy products, leafy green vegetables and fish with bones. Good sources of vitamin D include sunlight, oily fish, eggs and organic dried apricots.

4. Eat plenty of fibre. Fiber helps to keep you feeling full and satisfied after eating, and it can also help to regulate your blood sugar levels. Good sources of fibre include vegetables, fruits, whole grains, and legumes.

5. Eat foods that are rich in omega-3 fatty acids. These fatty acids can help to reduce inflammation, improve mood and skin health. Good sources of omega-3 fatty acids include oily fish, such as salmon, sardines, mackerel, nuts and seeds.

6. Eat foods that are rich in magnesium. Magnesium can help to reduce stress and anxiety, which are common menopause symptoms. Good sources of magnesium include leafy green vegetables, nuts, and seeds.

7. Limit processed foods as they are low in nutritional value. Processed foods are also often high in unhealthy fats, sugar, and salt.

8. Limit sugar intake to reduce any inflammatory responses within the body and skin.

9. Avoid caffeine, alcohol and hot spicy foods as they can trigger hot flashes and other menopause symptoms.

10. Eat small, frequent meals and snacks throughout the day. This can help to keep your blood sugar levels stable and reduce hot flashes. Skipping meals and snacks can lead to overeating later in the day. Eating too late in the evening can compromise the digestive system and metabolism, which could also contribute to the common menopause expanded tummy.

11. Choose foods that are cooling and hydrating such as vegetables, fruits and yogurt.

12.Drink plenty of water. Staying hydrated is important for overall health, and it can also help to reduce some menopause symptoms, such as hot flashes. Fresh mint tea with sage provides a refreshing and hydrating drink to support menopause. Chamomile, and Valarian tea aids sleep.

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Remember, everyone is different, and what works for one person may not work for another. Experiment with different foods and see what works best for you.

If you have any concerns about your diet or menopause symptoms, talk to your doctor or a registered dietitian. They can help you create a plan that is right for you.

It might be helpful to take supplements to support the menopausal symptoms.

Best Supplements For Menopause:

Click on the products to read more.
To purchase Viridian supplements go to SHOP.

Don’t Go Through Menopause Alone
It is important to remember that you’re not alone. There are many support networks and resources available for women going through menopause to help you cope. These can provide emotional support and understanding, which can be invaluable in managing the day-to-day symptoms.

If you are experiencing any of the symptoms of menopause:

  • Speak to a doctor
  • Undergo assessment
  • Address potential problems quickly
  • Medically treat with HRT if appropriate
  • Seek support to manage your symptoms

Here at Yoga & Vitality we can help support your needs via yoga practice videos, diet advice and more. Referrals to medical professionals are available where it may feel necessary. GP & Nutrition online services are available and face to face services are available in clinic.

If you are looking to investigate a psychotherapist’s approach please do not hesitate to reach out to experts with, if necessary, my assistance.

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Contact: 07930661971

Author: Angela Taffinder the founder of Emporium Treatment Clinic. A practising Aesthetician for 35+ years, holistic and wellbeing advocate and yoga instructor. The creator of Yoga & Vitality.