Essential Foods to Help Manage Menopause Symptoms

Where to TurnManaging your menopause symptoms is a challenge.  As we continually transform into an Always New You it is imperative that we keep our diet in check.  Hormonal imbalance can be regulated by the foods we choose to eat.  We asked our panel of expert contributors to provide us with a list of essential foods to include in our diet during menopause.

Try implementing the following changes to your diet to help manage your menopause symptoms:

Top Foods to Eat During Menopause

The key to nutrient intake during menopause is to focus on foods which a have a positive effect on hormone regulation and support. One of the most powerful nutrient groups are EFA’s, formally known as; essential fatty acids. Omega-3’s are an ideal and abundant source of EFA’s and here are 5 foods which can fulfill all your EFA needs, to help manage menopause and make life more enjoyable:

1.  Wild Caught Salmon (avoid farm-raised when possible).

2.  Kidney Beans – mix with chopped sweet peppers and arugala; add your favorite extra virgin olive oil and balsamic vinegar and you have an EFA power-meal.

3.  Wall Nuts – enjoy with your favorite fruit.

4.  Ground Flax Seeds – add to your salad at lunch and/or dinner. Goes great in shakes too.

5.  Cauliflower – cook just like you’d make mashed potatoes, add your favorite nut oil for a boost of Omega-3’s, sprinkle with balck pepper and sea salt.

Joey Atlas, Exercise Physiologist, Joey Atlas Fitness 

Menopause Do’s and Don’ts

Many menopausal symptoms can be managed through proper nutrition. Here are a few must haves:

1. Eat quality protein to help stabilize blood sugar and energy levels. Protein also helps to suppress appetite and slow digestion. It’s rare to overeat protein.

2. Drink, drink, drink! Water that is. Staying hydrated is another key to healthy digestion and bowels.

3. Eat more high fiber low glycemic carbohydrates. Again this will eliminate the energy swings and munchies.

4. Include omega 3 fatty acid in your diet through cold water fish, flax and olive oil, or get a quality supplement.

5. Eat often! Include a healthy breakfast and snacks. Eating actually revs up the metabolism.

Here are the Must Nots:

1. Reduce caffiene intake, especially after lunch to reduce night time wakefulness.

2. Reduce sugar intake. Watch serving and portion sizes and cut out anything with 15+ grams of sugar per serving.

3. White ‘carbs’ such as white bread, rice, croissants, baked goods etc have to go! There’s very little in the way of nutrition and a ton of empty calories.

4. Limit liquid calories in the form of juices, iced coffees, liquor, etc. Again, empty unfilling calories that will go to your waist.

5. And last but certainly not least: stop sitting around! Get up and move! Preferably with some kind of resistance training to increase muscle tone. This will increase metabolism and stave off weight gain.

There you have it: 5 tips of what to do and 5 tips of what not to do to sail through a symptom free menopause.

Shawna Kaminski, Author, Female Fat Loss Over 40

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