Menopause, the natural end of menstruation, marks a significant turning point in a woman’s life. Many women experience a range of symptoms during menopause, including hot flashes, night sweats, mood swings, and weight gain.

As women age and go through menopause, their risk for certain health problems, such as heart disease and osteoporosis, increases.

Eating a healthy diet during menopause can help protect your heart and bones and ease some of the symptoms associated with menopause.

In this guide, we’ll explore what foods to include in your diet and what to avoid to maintain your health during this time of transition.

Protein and Calcium for Bone Health

As women age, their bones naturally become more fragile and prone to fractures. Women lose bone mass more rapidly in the years following menopause, which can lead to osteoporosis.

Osteoporosis is a condition in which bones become weak and brittle, making them more susceptible to fractures.

To protect your bones during menopause, it’s important to eat foods that are rich in calcium and protein. Dairy products, such as milk, cheese, and yogurt, are excellent sources of calcium.

If you’re lactose intolerant or don’t consume dairy products, you can get calcium from other sources, such as fortified soy milk, leafy greens like kale and spinach, and almonds.

Protein is an essential nutrient for bone health, as it helps the body absorb calcium. Choose lean sources of protein, such as fish, skinless poultry, legumes, and nuts.

Red meat is also a good source of protein, but it should be consumed in moderation because it’s high in saturated fat, which can increase your risk of heart disease.

Heart-Healthy Fats

During menopause, women are at an increased risk for heart disease, which is the leading cause of death among women in the United States. Eating a heart-healthy diet during menopause can help lower your risk of heart disease.

One way to protect your heart health is to eat foods that are high in unsaturated fats. These fats can help lower your LDL cholesterol levels (the “bad” cholesterol that clogs your arteries) and reduce your risk of heart disease.

Good sources of unsaturated fats include:.

Avocado
Olive oil
Nuts (such as almonds and walnuts)
Fatty fish (such as salmon and tuna)

It’s also important to limit your intake of saturated and trans fats, which can increase your risk of heart disease. Saturated fats are found in animal products (such as meat and dairy) and some plant-based oils (such as coconut oil).

Trans fats are found in processed foods, such as fried foods, baked goods, and snack foods.

Anti-Inflammatory Foods

Menopause can trigger inflammation in the body, which can lead to a range of health problems, including arthritis, heart disease, and cancer. Eating a diet rich in anti-inflammatory foods can help reduce inflammation and protect your health.

Some of the best anti-inflammatory foods include:.

Fruits (such as blueberries, strawberries, and oranges)
Vegetables (such as leafy greens, broccoli, and carrots)
Whole grains (such as brown rice and quinoa)
Legumes (such as chickpeas and lentils)

On the other hand, some foods can contribute to inflammation and should be avoided or limited in your diet. These include:.

Sugar and processed foods
Refined carbohydrates (such as white bread and pasta)
Red meat and processed meat
Alcohol and tobacco

Phytoestrogens for Hormonal Balance

Menopause is a time of hormonal changes, as the body produces less estrogen. Phytoestrogens are plant compounds that mimic the effects of estrogen in the body. Eating foods that are rich in phytoestrogens may help balance hormone levels during menopause.

Soy products, such as tofu and tempeh, are one of the best sources of phytoestrogens. Other sources include:.

Flaxseeds
Sesame seeds
Whole grains
Fruits (such as apricots and berries)
Veggies (such as carrots and broccoli)

It’s important to note that some women may be sensitive to soy products and should avoid them or consume them in moderation.

Additionally, women who have had estrogen-positive breast cancer should talk to their doctor before consuming soy products, as they may affect hormone levels.

Fluids for Hydration

During menopause, the body goes through hormonal changes that can cause hot flashes and night sweats. These symptoms can lead to dehydration, which can affect your health and well-being.

Drinking plenty of fluids throughout the day can help you stay hydrated and mitigate the effects of hot flashes and night sweats.

Water is the best choice for hydration, but you can also drink other fluids, such as herbal tea, low-sugar fruit juice, and coconut water.

Vitamin D for Bone Health

Vitamin D is an essential nutrient for bone health, as it helps the body absorb calcium. During menopause, it’s important to consume adequate amounts of vitamin D to maintain bone density and reduce the risk of osteoporosis.

The best source of vitamin D is sunlight, but many women may not be able to get enough sun exposure to meet their needs. Foods that are rich in vitamin D include:.

Fatty fish (such as salmon and tuna)
Egg yolks
Fortified milk and dairy products
Fortified cereals and breads

Conclusion

Eating a healthy diet during menopause is essential for protecting your heart and bones and easing some of the symptoms associated with this transition.

Choose foods that are rich in protein, calcium, and heart-healthy fats, and limit your intake of processed foods, red meat, and alcohol. Incorporate anti-inflammatory foods into your diet and consider adding phytoestrogen-rich foods and vitamin D sources to your meals. Drinking plenty of fluids throughout the day can help keep you hydrated and healthy.