How Should You Eat During Menopause?

Menopause begins when the ovaries complete their function. It is considered a natural process, not a disease. Some women experience mild symptoms, while others may find this stage more challenging. Below are common menopause symptoms and general dietary approaches recommended for this stage.

Common Symptoms of Menopause

Hot flashes, skin flushing, night sweats, vaginal dryness and irritation, headaches, changes in urinary frequency, dry skin, and dull hair are among the symptoms commonly reported during menopause. Joint pain, insomnia, weight gain, forgetfulness, irritability, and difficulty concentrating may also occur. Symptom severity varies from person to person; consult a doctor if symptoms make daily life difficult.

What Should You Consider About Diet During Menopause?

General dietary guidance for menopause includes drinking plenty of water, eating calcium-rich foods, not skipping snacks, and limiting processed foods. Other suggested habits include eating plenty of vegetables, regularly including flaxseed and sources of omega-3, and avoiding fried foods. Other points to consider include maintaining a balance of protein in meals, avoiding alcohol and smoking, eating seasonal fruits and vegetables, and moderating caffeine intake.

How Can You Add More Calcium Sources to Your Meals?

Regularly including dairy products such as milk, yogurt, kefir, and cheese in your daily diet is recommended to increase calcium intake. Plant-based calcium sources such as sesame, tahini, and almonds can also be sprinkled over salads or eaten as snacks. Leafy greens such as spinach, Swiss chard, and broccoli are also notable for their calcium content. Adding their cooking water to soup instead of discarding it can carry water-soluble minerals to the table. To get the most from sesame’s calcium content, it is recommended to eat it as tahini rather than toasted. Adding a spoonful of tahini to breakfast is a practical way to increase daily calcium intake. Including a serving of dairy with lunch and dinner can help sustain this goal throughout the day.

How Can You Get Omega-3 and Flaxseed?

To increase omega-3 intake, it is recommended to eat fatty fish such as salmon, mackerel, or sardines at least 2 times per week. Ground flaxseed can be easily added to yogurt, smoothies, or oatmeal. It is recommended to eat flaxseed freshly ground; once ground, it can quickly turn bitter when exposed to air, so grind small amounts and use them soon.

What Can You Choose Instead of Processed Foods?

In the kitchen, the advice to avoid processed foods during menopause can mean preparing homemade alternatives instead of buying ready-made snacks. Unroasted nuts, homemade yogurt, fresh fruit, and whole-grain bread are examples. Choosing homemade vegetable soup instead of instant soup or sauces, and freshly squeezed juice instead of packaged fruit juice, can also help reduce sodium and sugar intake. A handful of walnuts or almonds makes a convenient alternative to processed snacks. Keeping flavorings such as cinnamon, ginger, or lemon zest in the spice cabinet can reduce the need for salt without sacrificing flavor.