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Diet For Menopause: Superfoods to Promote Hormone Health in Menopausal Women

Diet For Menopause and Hormone Levels

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Going through the menopause can be a challenging time for many women

Fluctuating hormone levels can cause unpleasant symptoms like hot flushes, night sweats, mood changes, and more so getting the right diet for menopause symptoms can make or break this time in your life.

While hormone replacement therapy is an option, many women prefer to try managing symptoms naturally first.

One of the most powerful tools is optimising your diet for menopause by focusing on nutrient-dense superfoods. The right foods can help minimise menopause symptoms and promote overall hormone health.

Here are some of the top menopause superfoods to include in your diet for menopause.

Boost Vitamin D

Vitamin D is essential for bone health and immune function. During menopause, vitamin D needs increase as oestrogen levels decline, which can lead to bone loss.

Aim for at least 10 mcg (400 IU) per day from supplements, especially during winter when sunshine is limited.

Good food sources include fatty fish, eggs, and vitamin D-fortified foods.

Try to get sunlight exposure on your bare skin for 10-15 minutes a day.

This can help boost vitamin D levels naturally.

Increase Omega-3s

The omega-3 fats EPA and DHA found in fatty fish like salmon and sardines have hormone-balancing and anti-inflammatory effects, which can help manage menopausal symptoms like hot flashes.

Aim for at least two servings of oily fish per week. Vegans can get EPA and DHA from algae supplements. Salmon, mackerel, and herring are especially rich sources of omega-3s.

Diet For Menopause and Hormone Levels

In your diet for menopause, Choose Lean, Organic Proteins

High-quality protein foods like organic poultry, eggs, fish, legumes, nuts and seeds provide amino acids to support hormonal pathways.

Go for organic and grass-fed options when possible to minimise hormones and antibiotics.

Lean poultry, fish, and plant proteins are preferable to red meat for heart health.

Diet For Menopause and Hormone Levels

Load Up On Veggies

Filling your plate with a rainbow of non-starchy vegetables provides antioxidants to counter inflammation and phytoestrogens that may help minimise hot flushes.

Aim for at least five servings daily.

Cruciferous veggies like broccoli and kale are especially nutrient-dense.

Enjoy Low-Sugar Fruits

Fruits like berries, grapefruit, avocado and tomatoes provide vitamin C, antioxidants and phytonutrients without spiking blood sugar, which can help manage weight gain and insulin resistance during menopause.

Limit high-sugar fruits like bananas and grapes to smaller portions.

Berries are one of the best fruit choices for their antioxidant content.

Use Healthy Fats in your diet for menopause

Healthy fats like olive oil, avocados, nuts and seeds provide anti-inflammatory omega-3s, which can help relieve hot flashes and night sweats.

Avoid damaged fats from fried and processed foods that can drive inflammation.

Focus on getting a balance of omega-3 and omega-6 fats.

Reduce Sugar and Refined Carbs

Minimising added sugars, sweets, white bread, pasta and pastries helps regulate blood sugar and insulin for optimal hormone balance during menopause.

Be sure to read labels, as added sugar can sneak into many packaged foods.

Limit Alcohol and Caffeine

Alcohol and caffeine can trigger hot flushes in some women, so limiting intake may provide relief.

Have no more than one small glass of red wine per day and under 200mg caffeine from coffee and tea.

Stick to water and herbal teas as your main beverages.

Stay Active with Strength Training

Weight-bearing exercise boosts bone density and muscle mass declining due to lower oestrogen levels during menopause.

Alongside your diet for menopause, aim for 2-3 strength sessions per week along with regular cardio exercise.

Bodyweight exercises like squats and push-ups are simple ways to build strength at home.

Making diet and lifestyle changes can take time.

Focus on crowding out unhealthy foods by filling your diet with a variety of superfoods to support hormone health.

Be patient with yourself and celebrate small victories!

With a nutrient-dense diet for menopause, you can manage symptoms and thrive during this transition.

Need Some Help With a Great Diet for Menopause?

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