Menopause, the time when women stop having menstrual periods, usually occurs between ages 45 and 55.

It marks the end of the reproductive stage of a woman’s life and is caused by hormonal changes, particularly a decrease in estrogen production by the ovaries.

During this time, women experience different symptoms like hot flashes, insomnia, mood changes, and weight gain. These symptoms can be managed by a healthy diet that supports the body’s changing needs and avoids foods that exacerbate symptoms.

: Foods to Eat during Menopause

1. Calcium-rich foods

Calcium is essential for bone health, and women in menopause are at higher risk of osteoporosis, a condition that weakens bones and makes them prone to fracture. It is recommended that women over 50 consume 1,200 mg of calcium per day.

Foods rich in calcium include:.

Low-fat dairy products like milk, cheese, and yogurt
Sardines, salmon, and other fish with edible bones
Tofu
Kale, broccoli, and other dark green leafy vegetables

2. Fiber-rich foods

Fiber helps regulate bowel movements, prevent constipation, and lower cholesterol levels. It also helps reduce the risk of heart disease, which increases after menopause. The recommended daily intake of fiber is 21-25 grams for women over 50.

Foods high in fiber include:.

Whole grains like oats, brown rice, and quinoa
Fruits like apples, bananas, berries, and oranges
Veggies like carrots, brussels sprouts, and artichokes
Nuts and seeds like almonds, walnuts, flax seeds, and chia seeds

3. Phytoestrogen-rich foods

Phytoestrogens are plant compounds that have estrogen-like effects on the body. They can help manage hot flashes and improve bone and heart health. Foods rich in phytoestrogens include:.

Soybeans and soy products like tofu, tempeh, and soy milk
Flaxseeds and flaxseed oil
Red clover
Chickpeas

: Foods to Avoid during Menopause

1. Caffeine and alcohol

Caffeine and alcohol can exacerbate hot flashes and cause insomnia, leading to fatigue and irritability. They can also affect bone health and increase the risk of osteoporosis.

Try to limit or avoid caffeine and alcohol if you’re experiencing menopausal symptoms.

2. Spicy and oily foods

Spicy and oily foods can trigger hot flashes and make them more frequent and intense. They can also cause heartburn and other digestive problems. Opt for milder food options and avoid deep-fried and greasy foods.

3. Processed and sugary foods

Processed and sugary foods can cause weight gain and worsen mood swings and irritability. They can also affect heart health and increase the risk of diabetes and other metabolic disorders.

Opt for whole foods and natural sweeteners like honey and maple syrup instead.

Conclusion

Menopause is a natural phase of a woman’s life that can be challenging but also rewarding.

By adopting a healthy diet that meets your changing needs and avoiding foods that exacerbate symptoms, you can optimize your health and well-being during these years.