Menopause is a natural phenomenon in women when menstruation stops for good. Well, it might be a relief that your monthly periods are coming to an end, but it brings with it a whole lot of health hazards that can get complicated if overlooked.

Menopause typically happens between the age of 40 to 50 years. It is a condition when ovaries stop producing eggs and the estrogen and progesterone hormones deteriorate in the body. As a result, it can lead to abnormal weight gain, hot flashes, mood swings, dizziness, memory loss, depression or headache. 

A good diet is key to get relief from the symptoms of menopause. Read on further to know the healthy eating guidelines for menopause.

Menopause is a double-edged sword that occurs in a time when the rate of metabolism declines as part of the aging process. Turning to high-calorie comfort foods can make you feel good, but in the long term can lead to weight gain that’s too hard to ward off.


Here’s a quick guide on eating healthy during perimenopause and beyond:

Food plays a tremendous role to help and heal changing bodies and what we choose to eat is one of the important factors that you can control. Eating the right balance of food contributes to how you look and feel – especially during perimenopause when symptoms start showing up and lead up to menopause.


Load up on Healthy Fibre

The fluctuating blood sugar levels in the body can cause mood swings. Consume fiber-rich foods to stabilize sugar levels. Eat whole grains like oats, brown rice, millets, quinoa, leafy greens and fruits such as papaya, apple, guava. Use natural spices like cinnamon, cardamom, brown sugar, honey to curb sugar cravings and eat healthy.


A Heart-Healthy Diet

The decrease of estrogen hormones can raise your risk of heart disease. Therefore, it’s essential to watch your sugar, carbohydrate, cholesterol and unhealthy fat content. Replace these with a mix of omega-3 fats like nuts, seeds, olive oil, fatty fish and more. Healthy fats are important for the production of good cholesterol that eventually stimulates the production of important hormones in your body.


Lignan and Phytoestrogen

Flax seeds and cinnamon contain a compound called Lignan that helps in maintaining the hormonal balance and prevent depression. It is also essential to include phytoestrogens or compounds that mimic the effect of estrogen. You can get these from organic soy, legumes, beans, sesame seeds, pumpkin seeds, celery, fenugreek, and barley. Phytoestrogens can be used as a safe alternative to external estrogen substitutes or hormone replacement therapy which often leads to side-effects.


Meet your Calcium Needs

During this phase, bones tend to weaken due to deficiency of estrogen. Hence it is vital to consume milk, yogurt, cottage cheese, broccoli, spinach. Instead of opting for supplements try to get them from natural sources. It is also recommended to lower caffeine intake as it leeches on calcium. Besides, it is also important to get more Vitamin D to protect your bones. So, soak in the sunlight and ensure you consume more Vitamin D as well.



This amino acid is a precursor to the production of Serotonin neurotransmitter that helps to regulate mood and induce sleep. You can find Tryptophan in cottage cheese, cashew, oats, and legumes. Ensure you eat enough protein foods that contain Tryptophan.


What to Avoid

As a rule of thumb, reduce consumption of spicy food, hot spices and avoid packaged or processed food. They are high on salt and sugar content which can aggravate the symptoms of menopause. It is also recommended to avoid alcohol and tobacco. It is vital to avoid these foods that can potentially trigger night sweats and hot flashes during menopause. Opt for caffeine-free drinks with herbal teas, turmeric lattes, and other healthy options.


Adding the right food to your diet can help you reduce the symptoms of menopause. The earlier you make these changes, the easier the passage to menopause.