Reconstructing Your Diet For Menopause

Menopause causes several changes to your body, but you can combat some of those changes by altering your diet.

Specific foods can eliminate or reduce symptoms of menopause naturally, which may help you eliminate the need for some medications.

Reduce Bone Deterioration

Bone loss is a significant problem for women after menopause, but eating the right foods can help you fight this type of physical degeneration. Eat foods rich in calcium and vitamin D to build up your bone strength and fortify your body against bone loss.


Foods such as yogurt, low-fat milk, salmon, sardines, tofu, and broccoli can be excellent sources of these nutrients.

Manage Your Moods

Mood swings can be problematic as well, but foods high in B vitamins and omega-3 fats can help you retain better control. B vitamins are especially useful in combating depression and anxiety.

To boost your B vitamins, eat more lean meats, liver, poultry, and whole grains. For a higher supply of omega-3 fats, indulge in salmon, tuna, sardines, and flaxseed (or flaxseed oil).

Alleviate Vaginal Dryness

Vitamin E can go a long way toward alleviating the vaginal dryness caused by menopause. You can obtain a higher concentration of vitamin E by eating nuts, seeds, and avocados, or you may choose to take a vitamin E supplement.

Additionally, Omega-3 fats can also help alleviate dryness. If your diet doesn’t help, then you can turn to look at other solutions such as lubricants or oral supplements to help with menopausal dryness.

Control Weight Gain

This can easily be managed if you can boost your fiber intake. In addition to helping to keep you feeling regular, more fiber will enable you to feel full for longer after each meal.

This helps eliminate the snacking responsible for weight gain and allows you to manage portions better. Quinoa, barley, lentils, fruits, and vegetables are all excellent sources of fiber.

The Mediterranean Diet

Finally, you may want to consider adopting the Mediterranean diet, because it alleviates several symptoms of menopause simultaneously. It has been shown to be particularly effective in reducing hot flashes and night sweats. The menu primarily consists of meals that are made up of fruits, vegetables, whole grains, olive oil, and a daily glass of red wine. Sticking to this type of diet can reduce hot flashes and night sweats by 20% in some women.

Depending on the severity and type of symptoms you experience with your menopause, you may be able to control changes to your body with diet. Living a healthier lifestyle can help you feel better and can eliminate much of the related discomfort. If these dietary changes don’t help, your doctor may be able to suggest other natural methods.

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