• Source:JND
Add as a preferred

Menopause Diet: Menopause marks the end of the menstrual cycle, which usually happens in the 40s or 50s The menopause transition affects every woman uniquely and in various ways. According to the National Institutes of Health (NIH), some women don't have any trouble with menopausal symptoms and may even feel relieved when they no longer need to worry about painful periods or getting pregnant.

While for other women, the menopausal transition can bring hot flashes, trouble sleeping, pain during sex, moodiness and irritability, depression, or a combination of these symptoms. It is important to adopt a healthy lifestyle and food habits to tackle these symptoms for better health and well-being. Here is a list of food items that you should include in your menopausal diet to relieve symptoms. 

1. Flax Seeds

Flax seeds are widely used as a traditional superfood and remedy to treat varied conditions. It is a great addition to the menopausal diet as it is a high source of lignans, plant chemicals with estrogenic properties. Flax seeds are also an excellent source of antioxidants including alpha-linolenic acid (ALA), which are known to reduce inflammation. 

2. Fruits And Vegetables

Fresh fruits and vegetables are a part of almost every healthy diet. One of the major symptoms of menopause experienced by women is weight gain. To deal with increasing weight, you can include fruits and vegetables that are a good source of fibre and protein, that further promote satiety and prevent hunger, thus helping manage weight. 

3. Whole Grains

Whole grains such as quinoa, rice, millet, barley and others are extremely beneficial for health. Whole grains are an abundant source of essential nutrients including fibre, vitamins, protein, minerals and others which are linked to reduced risk of heart disease, and cancer. These nutrients also promote healthy digestion and promote fullness. 

4. Fatty Fish

Fatty fish such as salmon are a rich source of omega-3 fatty acids, which are good fats beneficial for menopause symptoms. Fish oil works to soothe hot flashes and deal with mood swings as fatty acids play a major role in our hormones. 

5. Nuts And Seeds

Nuts and seeds are good sources of protein, healthy fats, fibres, magnesium and minerals that can play a major role in promoting well-being during menopause. The omega-3 fatty acids in nuts and seeds can help in alleviating the symptoms of hot flashes, while magnesium helps in dealing with mood disorders. 


(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)