Diet Changes to Make when You Enter Menopause

Feb 01, 2024
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You probably already know what eating a healthy diet can do for you. But did you realize it can help with managing menopausal symptoms as well? Find out what dietary changes you should be making for this stage of life here.

Menopause can be a challenging time. As your estrogen levels decrease, your body temperature and weight increase. Not to mention your metabolism slows down, and you start to lose muscle mass. So, how do you stay on top of all these changing factors and reduce your ever-increasing risk for conditions such as osteoporosis and heart disease?

Studies tell us that what you eat plays a huge role not only in managing menopausal symptoms, but also in decreasing your risk for developing other health issues such as high cholesterol or hypertension. While eating a nutritious diet should be the goal for any long and healthy life, there are some key areas to focus on when entering menopause. 

At Women’s Specialty Care in Lake Forest and Grayslake, Illinois, Karen Mass, MD, FACOG, and the rest of our team of women’s health specialists understand that menopause — and the years leading up to it — can be full of challenging symptoms. 

In this blog, we explore some dietary changes you can make in order to make managing menopause significantly easier.

Consume enough calcium

As you age and estrogen decreases, your risk for bone fractures goes up. So, in order to boost bone health, make sure you increase your intake of dairy products such as milk and cheese and other calcium-rich foods like broccoli, orange juice, oatmeal, and tofu.

Don’t be afraid to add in some calcium supplements as well.

Get plenty of fruits and veggies

These colorful foods are packed full of nutrients and are essential for a healthy body. Studies tell us that women who eat a variety of fruits and vegetables had reduced menopausal symptoms such as hot flashes, and had overall lower blood pressure. 

Eating plenty of leafy greens can also boost bone health and help with weight management. 

Try lean protein

While some red meat is okay, it can increase your risk of high cholesterol. So, try to focus on eating more lean meats and other proteins such as tuna, grilled chicken, turkey, eggs, beans, and lentils. Eating enough of this food group can help with lost muscle mass and bone density. 

Supplement with soy

Soy products contain phytoestrogens — chemicals that can be converted into estrogen. When you consume soy found in food products such as soybeans (edamame), soy milk, and tofu, the small bit of added estrogen can reduce symptoms such as night sweats and hot flashes.

Avoid triggering foods

There are several food groups that are linked to an increase in menopausal symptoms, like hot flashes, night sweats, and sleeping troubles. Those food groups include added sugar, spicy foods, alcohol, caffeine, and highly processed foods. 

For more ways to effectively manage menopause, schedule an appointment with our team to determine a treatment plan that works best for you. You can do that by calling your nearest office location or by booking online today.