Foods To Eat To Ease Menopause

Menopause is inevitable. Women all around the world will reach this crossroad where they will truly leave behind the changes that made them a woman and enter a new chapter in their life. This is the time of a woman’s life where new changes and new challenges will happen. As a woman, understanding what’s really happening to your body will help you find natural solutions in maintaining health.

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Understanding Menopause

Menopause refers to the time when a woman ceases her reproductive ability. This is the event that typically occurs in women in midlife during their late 40s or early 50s. This also signals the end of the fertile phase of a woman. It can also be described by the state of the uterus and the absence of menstruation. It can also be described as the permanent cessation of the ovaries primary function which is the ripening and the release of ova and the release of hormones that cause the production of the uterine lining and the shedding of the uterine lining.

Common symptoms of menopause include:

Hot flashes

Night sweats

Loss of libido

Irregular periods

Mood swings


Hair loss


Breast pain


Joint pain

Burning tongue

Weight gain




With these changes happening when you reach menopause, you need to make adjustments for the transition to menopause as easy as possible. You can start by by changing your diet that can help in minimizing the effects of menopause. This does not mean that you only need to focus on certain foods, you still need to have a balanced diet for your overall health. During menopause, you need to eat a variety of foods to get all the nutrients that you need. Based on studies, a woman’s diet is usually low in calcium and iron so you can follow these guidelines to ensure a good and a healthy body.


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Have enough calcium. Taking 2 to 4 serving of calcium-rich foods daily will help you ensure that you get your required dose of calcium. Calcium is found in dairy products, cold water fish like salmon, sardines, mackerel, legumes and broccoli. The daily calcium requirement for women aging 51 and older is 1,200 mg. Calcium deficiency can cause bone loss and a higher risk of developing osteoporosis.


Iron. Eating iron-rich foods daily will surely enhance your health. Iron is sourced from red meat, eggs, poultry, green vegetables, nuts and grain products. Required iron daily allowance is 8 mg.


Get enough fiber. Enhancing your diet with fiber-rich foods can help in lowering hypertension, inflammation and lowers bad cholesterol. Fiber also helps in cleansing the colon and results in a regular bowel movement. Oats, wheat, cereals, pasta, rice, fruits and vegetables are good sources of natural fiber. Daily requirement for adult women is at least 21 grams of fiber daily.


Vegetables and fruits. Vegetables and fruits are rich in vitamins and minerals. Fruits provide energy and vegetables are good sources of minerals, fibers and other nutrients. Eat as many vegetables and fruits that you can because it is good for you.


Don’t forget to drink water. 8 glasses of water daily will help you stay hydrated. Water flushes out toxins in the body, it helps in cooling down the body and helps ease any chronic pains.


Try maintaining a healthy weight. If you’re beyond your ideal weight, better lose some of it. Try to cut on fatty and processed foods. You can also slowly cut down on your portions, but it does not mean that you have to skip meals. Skipping meals will just make hungrier and you will more than your normal food intake.


Use salt and sugar in moderation. Too much sodium is linked to high blood pressure and kidney disease. Too much sugar can lead to diabetes. Any grease, smoked or charbroiled foods contain high levels of nitrates that causes cancer. Minimize your intake of these foods to have a balance in your diet.


Omega-3 fatty acids. These essential fats are needed by the body to function properly. It also has anti-inflammatory properties that can help minimize hypertension, joint pain, breast pain, mood swings and depression. Cold water fish like tuna, salmon, mackerel, squids, flax seeds, nut, green vegetables, berries and olive oil are rich sources of omega-3s.


Keep in mind that you’re enhancing your diet with these foods to ease the transition and minimize the effects of menopause. You can ask your trusted doctor about a balanced diet that will fit you. Menopause is not the end of the world. Embrace the challenges and changes it brings and you will surely live a healthy life.

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