Menopause brings many changes that can affect nutritional needs. Eating a healthy, balanced diet is important to help minimize unpleasant symptoms and reduce long-term health risks. Some of the best foods to focus on during this transition include: Calcium-rich foods: - Dairy products like milk, yogurt, and cheese - Green leafy vegetables like kale, broccoli, and spinach - Fortified plant-based milk alternatives - Tofu - Salmon and sardines with bones Getting adequate calcium intake can help prevent bone loss during menopause. Aim for 1000-1200mg per day through food sources and supplements if needed. Vitamin D-rich foods: - Fortified dairy products and plant milks - Egg yolks - Fatty fish like salmon and tuna - Some mushrooms Vitamin D aids calcium absorption for bone health. Many women are deficient, so aim for 600-800 IU per day. Get levels tested to determine if supplementation is warranted. Iron-rich foods: - Red meats, pork and chicken - Seafood like clams, oysters and sardines - Spinach, Swiss chard, lentils and beans - Dried fruits like raisins, apricots and prunes Iron needs rise during menopause due to changes in menstrual blood loss patterns. Low iron can cause unwanted anemia symptoms like fatigue. Probiotic foods: - Yogurt - Kefir - Sauerkraut - Kimchi - Pickles - Tempeh Probiotics support gut and vaginal health, which often decline after menopause due to lowered estrogen levels. They also optimize immune function and digestion. Phytoestrogen foods: - Soy products like tofu, tempeh and edamame - Lentils - Flax, sesame and sunflower seeds - Dried fruits - Oats and barley Phytoestrogens mimic some of estrogen’s benefits and may help alleviate hot flashes, night sweats, mood swings and other symptoms. Amounts that provide benefits are safe for most women. Water and hydrating foods: - Water, sparkling water with citrus - Herbal tea - Celery - Cucumbers - Melons - Berry smoothies Dehydration exacerbates common menopausal symptoms like hot flashes. Aim for at least six 8-ounce glasses of fluids daily. Antioxidant-rich foods: - Brightly colored fruits and vegetables - Nuts, seeds and oils like walnuts, sunflower seeds and olive oil - Green and black teas - Red wine (optional and in moderation) Antioxidants combat oxidative damage linked to aging, heart disease, cancer and other conditions. They support immune function as well. Foods rich in omega-3 fatty acids: - Fatty fish like salmon, tuna, mackerel and sardines - Walnuts, chia and flax seeds - Soybeans and edamame - Enriched eggs Omega-3s reduce inflammation tied to various chronic diseases and may help minimize hot flashes. Most adults should aim for at least 500mg EPA/DHA omega-3s daily. Balancing blood sugar: - High fiber whole grains like oats, brown rice quinoa - Nuts, seeds - Legumes - Non-starchy vegetables - Limited added sugars Keeping blood sugar stable can help regulate energy and mood, while reducing disease risks. Choose complex carbohydrates and pair them with protein, healthy fats or produce. Healthy fats in moderation: - Plant-based oils like olive, avocado, coconut, walnut - Nuts and seeds - Olives and avocados - Nut butters Healthy fats support nerve, hormone and immune function. In excess, they contribute to weight gain and disease risks. Portion control is key. If you are struggling to manage menopause symptoms that interfere with sleep, energy or quality of life, Renewal Hormone Center may be able to help. We specialize in customized bioidentical hormone therapies to restore optimal hormone balance. Contact us today for a consultation. Eating nutritiously, managing stress, staying active and getting adequate rest are all important during the menopausal transition. Focus on a wide variety of whole, minimally processed foods outlined here for optimal wellbeing. Speak to your healthcare provider about any persistent or concerning symptoms for personalized advice and treatment options.