What to Eat to Get You Through Menopause

If you’re coming up on menopause or maybe already experiencing it, it’s important to watch what you eat to ensure you stay functioning at your highest level. Your body will be going through a lot, so make sure you get the nutrients you need.

menopause diet

As your body starts the process of menopause, take extra care to get enough of the following food groups.

1. Calcium

Women’s bodies are naturally low in calcium, but it poses even more of a threat during menopause as your estrogen levels drop and you can become more prone to bone loss. You should aim to get at least 1,200 milligrams of calcium per day through calcium rich dairy products and supplements.

2. Iron

Although your needs for iron drop during and after menopause, it’s still important to make sure you get at least 8 milligrams a day. Iron-rich foods include lean cuts of red meat, eggs, leafy greens, and enriched grain products. Iron supplements usually are not recommended for women after menopause, unless you talk to your doctor about it.

3. Water

It’s always important to get enough water, but if you are noticing dry skin or vaginal dryness, drinking more water can definitely help. Staying hydrated also helps with any bloating you may experience leading up to menopause.

4. Vitamin D

This one is almost as important as calcium to make sure you maintain healthy bones. Even if you spend some time in the sun, it may be beneficial to take a supplement to make sure you are getting enough. Talk to your doctor about how much Vitamin D you should be getting every day.

5. Fiber

Fiber is important for anyone to have in their diet, but if you haven’t been in the habit, now is a great time to start. Most adult women should get around 21 grams of fiber a day, which is found in whole grain cereal, bread, rice, and pasta, as well as fruits and vegetables.

6. Fruits and vegetables

Speaking of fruits and veggies, you should take care to get at least 1.5 cups of fruits and 2 cups of vegetables every day. This will help you avoid the menopause symptom you don’t want to think about: weight gain.

7. Whole grains

While whole grains help you get necessary nutrients like fiber and iron, they can also provide you with some of their own benefits. Many, such as quinoa, steel cut oatmeal, and brown rice, provide B vitamins which will help you manage stress and will keep your digestive system functioning.

8. Soy

There has been some research on whether soy products can help with menopause, and the results have been inconclusive. However, many experts still recommend soy to reduce hot flashes and advise getting it through foods like edamame and tofu as opposed to processed products like soy burgers.

Watching what you eat and making sure you get the nutrients you need will make your transition through menopause as seamless as possible. Although it is a trying time for you and your body, you can make it through healthy and confidently.

If you want to learn more about menopause and how it can affect your body, check out our blog post, Are Fibroids Still a Problem After Menopause?

PLEASE NOTE: The above information should not be construed as providing specific medical advice, but rather to offer readers information to better understand their lives and health. It is not intended to provide an alternative to professional treatment or to replace the services of a physician.