Menopause Diet

“A whole-food diet high in fruits, vegetables,
whole grains, high quality protein,
and dairy products may reduce menopause symptoms”.1

Umbrella

What may the Menopause Diet Umbrella include?

Depending on the Source (DotS) this Umbrella may include:

  • Diet
  • Good Nutrition
  • Healthy Diet
  • Healthy Eating
  • Nutrition

Whole-Food Diet

What type of whole-food diet may reduce menopause symptoms?

In Menopause Diet: How What You Eat Affects Your Symptoms – The Bottom Line, published 04 December 2023, the author elaborates on:

“A whole-food diet high in fruits, vegetables, whole grains, high quality protein, and dairy products may reduce menopause symptoms. Consuming phytoestrogens and healthy fats, such as omega-3 fatty acids from fish, may also help.

You may want to limit your consumption of added sugars, processed high carb foods, alcohol, caffeine, and high sodium foods as well. These dietary changes might help make this important transition in your life easier”.2

Best Balanced Diet for A Healthy Menopause

Menopause DietWhat is the best, balanced diet for a healthy menopause?

In New Study Reveals Why Diet Is Vital for A Healthy Menopause, published 24 February 2024, (see also The Importance of Nutrition in Menopause and Perimenopause—A Review published 21 December 2023), the author elaborates on:

“Researchers from Semmelweis University in Budapest, Hungary, along with experts at the Hungarian Dietetic Association, looked at 1639 scientific publications, finally reviewing the most relevant 134 to identify the best, balanced diet for a healthy menopause”.3

In New Study Reveals Why Diet Is Vital for A Healthy Menopause, the author explains:

“The diet is as follows:

  • – less than 5g of salt a day
  • – at least 300g of vegetables and 200g fruit every day (distributed in 5 portions)
  • – 1–1.2g of protein/kg of body weight daily, half of which should come from plant sources such as soybeans, seitan, lentils, beans, chickpeas, quinoa or nuts; otherwise, low-fat protein sources (e.g., poultry, low-fat dairy products) are preferred
  • – no more than 350–500 g boiled/steamed/fried red meat (e.g., beef and pork) per week
  • – at least two servings/week (100–120 g/occasion) of fish with fatty meat
  • – intake of processed meat products should be occasional, in small quantities
  • – eat legumes (beans, peas, lentils, chickpeas, or soy) at least once a week
  • – 30g unsalted nuts/day
  • – one meat-free day a week
  • – the daily amount of dietary fibre should be 30–45 g, preferably mainly whole grains
  • – moderate fat consumption is essential – vegetable fats such as sunflower oil for frying and olive, rapeseed, linseed, soybean oil, etc., are recommended for salad dressings
  • – fluid intake (mainly water) is 33mL/kg of body weight daily, evenly spread throughout the day
  • – simple, fast-acting sugars such as cakes, sweets or sweetened soft drinks should be avoided
  • – adequate intake of calcium, vitamin D, vitamin C, and B vitamins, n-3 LCPUFA and omega-3 fatty acids
  • – consuming dairy products equivalent to the calcium content of half a litre of milk daily
  • – no smoking, less alcohol
  • – regular physical activity is essential”.4

Dietary Phytoestrogens

Is there an association between dietary phytoestrogens and menopause symptoms?

In Hot flushes, Night Sweats, Brain Fog? Here’s What We Know About Phytoestrogens for Menopausal Symptoms: What Does the Evidence Say?, published 05 June 2023, the authors’ elaborate on:

“However, several factors may influence the effect of dietary phytoestrogens on menopausal symptoms. This includes gut microbiota, with research showing only around 30% of women from Western populations possess the gut microbiota needed to convert isoflavones to their active form, known as equol, compared to an estimated 50–60% of menopausal women from Japanese populations”.5

Hot Flushes

Is there an association between hot flushes and substances contained in food?

In Menopause Hot Flashes and Molecular Mechanisms Modulated by Food-Derived Nutrients: 1. Introduction, published 28 February 2024, the authors note:

“Substances contained in food can certainly influence the mechanisms of hot flashes and modulate their symptoms. In the presented review, based on the latest literature, we not only identify further potential molecular mechanisms responsible for the occurrence of hot flashes but also analyze natural food ingredients that may modulate these molecular mechanisms and signaling pathways”.6
Menopause Diet

Health Care Provider

What if I would like help with healthy eating?

If you would like help with healthy eating, it may be in your best interest to choose to talk to your health care provider about this. Together you can discuss your options and if required, agree on who may be the most appropriate health care provider to help you.

In Nutrition and Healthy Eating: Basics – Nutrition Basics the (United States) Mayo Clinic elaborate on:

“Want to go beyond the basics? Talk to a healthcare professional, such as a dietitian. You can ask for diet advice that takes into account your health, lifestyle and food preferences”.7

Health Topics A-Z

Where may I find Health Topics related to Menopause Diet?

In Health Topics A-Z you may find:

Health Topics A-Z

Links

Where may I find Links related to Menopause Diet?

Your Country may have Links similar to:

Links

This Links List to third party websites is neither comprehensive nor exhaustive. Inclusion on this Links List does not imply endorsement or recommendation. Non-inclusion on this Links List does not imply non-endorsement or non-recommendation. Third party websites are not under the control of Meno Martha International Menopause Directory. Third party websites may contain explicit medical images and/or sexual references. Please read Meno Martha International Menopause Directory’s Links Policy before proceeding to a Link. Please contact Webmaster if you experience a problem with a Link.

New or Updated

  1. 13 Reasons You May Be Overeating
  2. 25 Super Snacks With Less Than 500 Calories
  3. 4 Reasons Why Almonds Are Good for You
  4. 5 More Reasons To Eat More Tofu
  5. 5 Supplements You Shouldn’t Take for Menopause, According to Dietitians
  6. 5 Tips for Choosing Healthier Foods as You Age
  7. 7 Reasons To Start Your Day With Lemon Water
  8. 8 Tips for Healthy Eating
  9. A Dietary Intervention for Vasomotor Symptoms of Menopause: A Randomized, Controlled Trial
  10. Alcohol
  11. Boost Your Brain Health With A Rainbow Diet
  12. Boost Your Mood With Mind-Nourishing Food
  13. Building A Plan for Healthy Eating
  14. Calcium Intake and Absorption: Are You Getting Enough?
  15. Can You Drink Your Fruit and Vegetables? How Does Juice Compare To the Whole Food?
  16. Candy Crush: Why You’re Craving Sweets and How To Stop
  17. Could Certain Foods Help With Hot Flashes?
  18. Cracking the Calcium Code To Understand Its Role In Health
  19. DASH Eating Plan (Dietary Approaches To Stop Hypertension)
  20. Dark Chocolate Health Benefits
  21. Does Apple Cider Vinegar Help You Lose Weight?
  22. Easy, Low-Calorie Snacks To Get You Through the Day
  23. Eat the Rainbow for Good Health
  24. Eating Well After 50: 5 Ways to Make Healthy Food Choices
  25. Eating for Energy: Foods That Fight Fatigue
  26. Fighting Hot Flashes With Diet
  27. Five Dietary Tweaks for Women Over 50: From Two Food Experts
  28. Five Top Foods To Nourish Your Gut Bacteria
  29. Flaxseed: A Little Seed With Big Health Benefits
  30. Food Diary – How To Keep Track of What You Eat
  31. Foodmoodcentre.com.au [Food & Mood Centre, Australia]
  32. Foods To Ease Your Chronic Pain
  33. Foods for Menopause
  34. Healthy Eating Tips
  35. Healthy Eating When Trying To Lose Weight
  36. Healthy Recipes [MedlinePlus, United States]
  37. Healthy Recipes [World Cancer Research Fund]
  38. Heart Health for Women
  39. Hot Flushes, Night Sweats, Brain Fog? Here’s What We Know About Phytoestrogens for Menopausal Symptoms: What Does the Evidence Say?
  40. How Can Food Influence the Severity of Menopausal Hot Flashes?
  41. How Many Calories Should You Eat In A Day?
  42. How Much Protein Do You Need? And How To Get It
  43. How Nutrigenomics May Impact the Way You Eat
  44. How To Follow A Mediterranean Diet
  45. How To Get Rid of Bloating: Tips for Relief
  46. How To Make Eating Healthy Easier? The Answer May Be on the Tip of Your Tongue
  47. Important Nutrients At Different Life Stages
  48. Keto and Menopause
  49. Low FODMAP Diet
  50. Low FODMAP Diet
  51. Managing Menopause Symptoms With Nutrition and Diet
  52. Maximize Memory Function With A Nutrient-Rich Diet
  53. Mayo Clinic Minute: Busting Plant-Based Diet Myths [+ Video]
  54. Mayo Clinic Minute: Can the MIND Diet Improve Brain Health? [+ Video]
  55. Mayo Clinic Minute: Combating Weight Gain During Menopause [+ Video Courtesy: Mayo Clinic News Network]
  56. Mayo Clinic Minute: Good Carbs for Optimal Health [+ Video Courtesy: Mayo Clinic News Network]
  57. Mayo Clinic Minute: Surprising Sources of Added Sugar [Video]
  58. Mayo Clinic Minute: Why Skipping Breakfast Can Be Bad for Your Heart [+ Video]
  59. Mayo Clinic Q & A: Going Plant-Based: Exploring the Myths, Health Benefits
  60. Mayo Clinic Q & A: Supporting Weight-Loss Medications With Adequate, Tailored Nutrition
  61. Mayo Clinic Q and A: Food To Reduce Bloating
  62. Mediterranean Diet
  63. Menopause Diet: How What You Eat Affects Your Symptoms
  64. Menopause Diet: What To Eat To Help Manage Symptoms
  65. Menopause Hot Flashes and Molecular Mechanisms Modulated by Food-Derived Nutrients
  66. Menopause and Eating Disorders [Course]
  67. Menopause and Your Diet: Foods To Choose and Avoid
  68. Menopause: Does Diet Play A Part? | Dr Sarah Berry
  69. Menopause: The Journal of The Menopause Society – Videos: Dietary Intervention for Vasomotor Symptoms of Menopause
  70. MyPlate Kitchen [Department of Agriculture, United States]
  71. National Center for Complementary and Integrative Health: Antioxidants: In Depth
  72. National Center for Complementary and Integrative Health: Herbs At A Glance
  73. New Study Reveals Why Diet Is Vital for A Healthy Menopause [Semmelweis University, Budapest, Hungary]
  74. Nutrition and Eating for Good Health
  75. Nutrition and Healthy Eating: In-Depth – Alcohol Use: Weighing Risks and Benefits
  76. Nutrition and Healthy Living
  77. Nutrition and Menopause
  78. Omega-3 Foods: Incorporating Healthy Fats Into Your Diet
  79. Pros and Cons of A High-Carb Diet: Can You Lose Weight?
  80. Recipes [Jean Hailes for Women’s Health, Australia]: Savoury Phytoestrogen Bread [+ Video]
  81. Science In 5: Episode #101 – Do Sweeteners Help With Weight Loss?
  82. Soya, Nuts and Yoghurt: The Diet Tweaks That Can Ease the Symptoms of Menopause
  83. The Best Collagen-Rich Foods
  84. The Best Foods To Eat for Better Memory and Brain Health
  85. The Importance of Nutrition In Menopause and Perimenopause—A Review [21 December 2023] [Semmelweis University, Budapest, Hungary]
  86. The Truth About Menopause Supplements | Dr Sarah Berry
  87. The Truth About Menopause and Weight Gain
  88. The Women’s Study for the Alleviation of Vasomotor Symptoms (WAVS): A Randomized, Controlled Trial of A Plant-Based Diet and Whole Soybeans for Postmenopausal Women
  89. These 3 Things Are Proven To Help Menopause
  90. Tips for Healthy Eating for A Healthy Weight
  91. Video Series-2023: Lifestyle Modification and Prevention of Breast Cancer
  92. Video Series-2024: Preparing for Your Menopause Health Care Visit
  93. Videos & Podcasts: Videos – Interviews: Metabolic Syndrome In Midlife Women
  94. Webinars: Previous – The Microbiome and Nutrition in Midlife Women
  95. What Goes Into A Mediterranean Diet, and How To Get Started
  96. What Selenium Is and Why You Need It (But Not Too Much of It)
  97. What To Eat When You Have Hot Flashes
  98. What To Know About the 5:2 Diet
  99. Women Who Follow Mediterranean Diet Live Longer
  100. Yes, You Can Take Too Many Vitamins

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Palladino, A. Menopause Diet: How What You Eat Affects Your Symptoms – The Bottom Line. Published: 04 December 2023. https://www.healthline.com/nutrition/menopause-diet Accessed: 06 June 2024
  2. Palladino, A. Menopause Diet: How What You Eat Affects Your Symptoms – The Bottom Line. Published: 04 December 2023. https://www.healthline.com/nutrition/menopause-diet Accessed: 06 June 2024
  3. Erdélyi, A. New Study Reveals Why Diet Is Vital for A Healthy Menopause. 24 February 2024 https://semmelweis.hu/english/2024/02/new-study-reveals-why-diet-is-vital-for-a-healthy-menopause/ Accessed: 06 June 2024
  4. Erdélyi, A.New Study Reveals Why Diet Is Vital for A Healthy Menopause. 24 February 2024 https://semmelweis.hu/english/2024/02/new-study-reveals-why-diet-is-vital-for-a-healthy-menopause/ Accessed: 06 June 2024
  5. Gurvich, C., Varney, J., and Kulkarni, J. Hot flushes, Night Sweats, Brain Fog? Here’s What We Know About Phytoestrogens for Menopausal Symptoms: What Does the Evidence Say? Published: 05 June 2023 https://theconversation.com/hot-flushes-night-sweats-brain-fog-heres-what-we-know-about-phytoestrogens-for-menopausal-symptoms-204801 Accessed: 06 June 2024
  6. Forma, E., Urbańska, K and Bryś, M. Menopause Hot Flashes and Molecular Mechanisms Modulated by Food-Derived Nutrients: 1. Introduction. Published 28 February 2024 https://www.mdpi.com/2072-6643/16/5/655 Accessed: 06 June 2024
  7. Nutrition and Healthy Eating: Basics – Nutrition Basics. 23 November 2023. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/nutrition-basics/hlv-20049477 Accessed: 06 June 2024
Topic Last Updated: 31 August 2024 – Topic Last Reviewed: 06 June 2024

Print Friendly, PDF & Email
/by