Managing Menopausal Symptoms with a Healthy Diet

Eating Nutritious Foods to Alleviate Symptoms of Menopause

Sep 18, 2009

Eating a healthy, balanced diet may relieve some symptoms of menopause and decrease the risk of complications due to menopausal changes.

Women going through menopause are at an increased risk of bone thinning, osteoporosis, heart and circulatory disease. Some women experience no symptoms at all when passing through menopause, while others experience a wide range of symptoms of varying degrees. Diet can play an important role in managing menopausal symptoms and decreasing the risk of developing certain diseases.

Symptoms of Menopause

When estrogen levels decrease leading up to and during menopause, a variety of symptoms can occur, including:

Managing Menopausal Symptoms with Diet

Including certain nutrients in the diet may help manage the symptoms of menopause and reduce the risk of developing certain diseases:

Calcium: Due to the loss of bone density that can occur with aging, calcium intake is extremely important, especially during menopause when there is an increased risk of osteoporosis. Women who are 51 years or older should aim for at least 1,200 milligrams of calcium daily. Good sources of calcium include dairy products such as low-fat yogurt and cottage cheese, leafy green vegetables, beans, and orange juice.

Magnesium: Magnesium also plays a role in maintaining bone mass and may help to reduce feelings of anxiety or depression, increase energy, improve memory and concentration, and also may help alleviate insomnia. Excellent sources of magnesium include Swiss chard and spinach. Very good sources include summer squash, greens, pumpkin seeds, broccoli, and halibut.

Vitamin E: Studies suggest 400 IU to 800 IU vitamin E daily may reduce the severity of hot flashes. Excellent dietary sources of vitamin E include sunflower seeds, almonds, olives, spinach, and papaya. Women who have difficulty consuming enough vitamin E through food should consider taking vitamin E supplements.

Plant-based foods: The isoflavones (natural estrogens) found in plant-based foods act as weak estrogen in a woman's body, which may relieve some of the symptoms of menopause such as night sweats and hot flashes. Isoflavones may also lower cholesterol levels. These natural estrogens can be found in soy products such as tofu, soy milk, and soy beans. There is conflicting research on whether high amounts of plant estrogens in a woman's body may increase her risk of developing estrogen-sensitive cancers, so it is best that a woman seek the advice of her doctor before increasing her soy intake.

Heart-healthy foods: Eating foods rich in fiber helps to lower cholesterol and reduce the risk of heart disease. Foods rich in fiber include whole grains, oatmeal, beans, and fruits and vegetables. Omega-3 fatty acids also lower the risk of developing heart disease. The best source of omega-3s is fatty fish, but flaxseed, walnuts, pumpkin seeds, and Brazil nuts are also good sources.

Foods and Beverages to Avoid or Consume in Moderation

When trying to manage the symptoms of menopause, it is best to avoid caffeinated drinks and foods as caffeine can worsen sleep disturbances and hot flashes.

Foods high in saturated fat can increase the risk of developing heart disease and a low-fat diet may help with hot flashes. Women going through menopause should try to limit saturated fat intake to 10 percent or less of daily calories.

Alcohol and spicy foods may trigger hot flashes and drinking too much alcohol increases a woman's risk for developing osteoporosis. Avoiding spicy foods and limiting alcohol to no more than one glass per day may reduce the frequency and intensity of hot flashes.

In addition to diet, lifestyle plays a role in relieving menopausal symptoms and reducing chances of developing certain diseases. Frequent exercise decreases cholesterol levels, reduces the risk of bone loss, increases energy, improves circulation and heart function, makes weight maintenance easier, and helps in managing stress.

This article is for informational purposes only and is not meant to substitute for professional medical advice. Any woman who feels she is experiencing symptoms of peri-menopause or menopause should see a physician.

The copyright of the article Managing Menopausal Symptoms with a Healthy Diet in Balancing Meals is owned by Jennifer Murray. Permission to republish Managing Menopausal Symptoms with a Healthy Diet in print or online must be granted by the author in writing.