“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:
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
What 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:
In New Study Reveals Why Diet Is Vital for A Healthy Menopause, the author explains:
- – 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:
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
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:
Links
Where may I find Links related to Menopause Diet?
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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
- 7 Reasons To Start Your Day With Lemon Water [17 March 2024]
- Calcium Intake and Absorption: Are You Getting Enough? [13 March 2024]
- How Can Food Influence the Severity of Menopausal Hot Flashes? [28 February 2024]
- Menopause: Does Diet Play A Part? | Dr Sarah Berry
- New Study Reveals Why Diet Is Vital for A Healthy Menopause [24 February 2024] [Semmelweis University, Budapest, Hungary]
- The Importance of Nutrition In Menopause and Perimenopause—A Review [21 December 2023] [Semmelweis University, Budapest, Hungary]
- 25 Super Snacks With Less Than 500 Calories
- 31 High-Fiber Foods You Should Be Eating
- 4 Reasons Why Almonds Are Good for You
- 5 More Reasons To Eat More Tofu
- 5 Tips for Choosing Healthier Foods as You Age
- 6 Major Benefits of Extra Virgin Olive Oil
- 7 Reasons To Start Your Day With Lemon Water
- 75 Healthy Meal Prep Ideas for Breakfast, Lunch and Dinner
- 8 Tips for Healthy Eating
- A Dietary Intervention for Vasomotor Symptoms of Menopause: A Randomized, Controlled Trial
- A Healthy Weight
- Alcohol
- Boost Your Brain Health With A Rainbow Diet
- Boost Your Mood With Mind-Nourishing Food
- Calcium Intake and Absorption: Are You Getting Enough?
- Coffee Alternatives: Looking Beyond the Bean-Based Drink
- Constipation Relief: Can Prune Juice Make You Poop?
- Consumer Health: Is Emotional Eating Sabotaging Your Weight-Loss Efforts?
- Could Certain Foods Help With Hot Flashes?
- DASH Eating Plan (Dietary Approaches To Stop Hypertension)
- Dark Chocolate Health Benefits
- Do Men and Women Really Have Different Nutrition Needs?
- Easy, Low-Calorie Snacks To Get You Through the Day
- Eat the Rainbow for Good Health
- Eating Well After 50: 5 Ways to Make Healthy Food Choices
- Eatright.org: For Women
- Five Top Foods To Nourish Your Gut Bacteria
- Flaxseed: A Little Seed With Big Health Benefits
- Food Diary – How To Keep Track of What You Eat
- Foodmoodcentre.com.au [Food & Mood Centre, Australia]
- Foods for Menopause
- Healthy Diet
- Healthy Eating Tips
- Healthy Eating When Trying To Lose Weight
- Healthy Eating for A Healthy Weight
- Healthy Recipes [MedlinePlus, United States]
- Healthy Recipes [World Cancer Research Fund]
- Heart Health for Women
- Heart-Check Certified Recipes [American Heart Association]
- Hemp Protein: What To Know
- Hot Flushes, Night Sweats, Brain Fog? Here’s What We Know About Phytoestrogens for Menopausal Symptoms: What Does the Evidence Say?
- How Can Food Influence the Severity of Menopausal Hot Flashes?
- How Nutrigenomics May Impact the Way You Eat
- How To Follow A Mediterranean Diet
- How To Make Eating Healthy Easier? The Answer May Be on the Tip of Your Tongue
- Important Nutrients At Different Life Stages
- Keto and Menopause
- Low FODMAP Diet
- Low FODMAP Diet
- Managing Menopause Symptoms With Nutrition and Diet
- Maximize Memory Function With A Nutrient-Rich Diet
- Mayo Clinic Minute: Can the MIND Diet Improve Brain Health? [+ Video Courtesy: Mayo Clinic News Network]
- Mayo Clinic Minute: Combating Weight Gain During Menopause [+ Video Courtesy: Mayo Clinic News Network]
- Mayo Clinic Minute: Relationship Between Food, Disease Stronger Than You May Think [+ Video]
- Mayo Clinic Q and A: Are All Calories Created Equal?
- Mayo Clinic Q and A: Food To Reduce Bloating
- Mayo Clinic Q and A: Is Erythritol A Safe and Healthy Sugar Substitute?
- Mediterranean Diet
- Menopause Diet: How What You Eat Affects Your Symptoms
- Menopause Hot Flashes and Molecular Mechanisms Modulated by Food-Derived Nutrients
- Menopause and Your Diet: Foods To Choose and Avoid
- Menopause: Does Diet Play A Part? | Dr Sarah Berry
- Menopause: The Journal of The Menopause Society – Videos: Dietary Intervention for Vasomotor Symptoms of Menopause
- MyPlate Kitchen [Department of Agriculture, United States]
- National Center for Complementary and Integrative Health: Antioxidants: In Depth
- National Center for Complementary and Integrative Health: Herbs At A Glance
- National Nutrition Month® [March, United States]
- New Study Reveals Why Diet Is Vital for A Healthy Menopause [Semmelweis University, Budapest, Hungary]
- Nutrition and Eating for Good Health
- Nutrition and Healthy Eating: In-Depth – Alcohol Use: Weighing Risks and Benefits
- Nutrition and Healthy Living
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- Powdered Greens: Do They Really Work?
- Pros and Cons of A High-Carb Diet: Can You Lose Weight?
- Recipe Finder [Diabetes UK, United Kingdom]
- Recipe Search [British Heart Foundation]
- Recipes [Academy of Nutrition and Dietetics, United States]
- Recipes [American Heart Association]
- Recipes [Heart Foundation of Australia]
- Recipes [Jean Hailes for Women’s Health, Australia]
- Recipes [Jean Hailes for Women’s Health, Australia]: Savoury Phytoestrogen Bread [+ Video]
- Recipes [Jean Hailes for Women’s Health, Australia]: Sleep Tea
- Recipes: Bone Healthy Recipes [National Osteoporosis Foundation, United States]
- Science In 5: Episode #101 – Do Sweeteners Help With Weight Loss?
- Scoring Highly on Alternative Healthy Eating Index Lowers Risk for Many Illnesses
- The Best Collagen-Rich Foods
- The Best Foods To Eat for Better Memory and Brain Health
- The Importance of Nutrition In Menopause and Perimenopause—A Review [21 December 2023] [Semmelweis University, Budapest, Hungary]
- The Skinny on Unsaturated Fats: Why You Need Them and the Best Sources
- The Truth About Menopause Supplements | Dr Sarah Berry
- 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
- These 3 Things Are Proven To Help Menopause
- Trans Fat
- Video Series-2023: Lifestyle Modification and Prevention of Breast Cancer
- Video Series-2024: Preparing for Your Menopause Health Care Visit
- Webinars: Previous – The Microbiome and Nutrition in Midlife Women
- What Goes Into A Mediterranean Diet, and How To Get Started
- What Selenium Is and Why You Need It (But Not Too Much of It)
- What To Eat When You Have Hot Flashes
- Why You Stress Eat and How To Stop
Sources
Where may I find the Sources quoted?
You may find the Sources quoted at:
Sources
- Pallindino, 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: 27 February 2024
- Pallindo, 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: 27 February 2024
- 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: 27 February 2024
- 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: 27 February 2024
- 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: 02 February 2024
- 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: 29 February 2024
- 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: 27 February 2024