Why Nutrition Matters During Menopause
Menopause shifts metabolism and body composition, increasing the risk of weight gain, bone loss, and heart disease. A balanced diet helps manage symptoms and supports long-term health. According to the Mayo Clinic, focusing on nutrient-dense foods can ease common changes like hot flashes and fatigue.
Key Foods to Include
Prioritize calcium-rich foods such as dairy or fortified plant milk to protect bones. Add vitamin D sources like eggs or fatty fish, and choose whole grains, lean protein, and healthy fats. Phytoestrogen-rich foods, including soy products and flaxseed, may help with mild symptom relief.
Foods and Habits to Limit
Reduce added sugars, refined carbs, alcohol, and caffeine, which can trigger hot flashes and disrupt sleep. Limit high-sodium processed foods to support blood pressure. Regular meals and portion control help stabilize energy and weight during hormonal changes.
