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The recommended diet for menopause

You are what you eat—especially during menopausal years. As people—especially women—get older, the digestive tract becomes less and less efficient leading to a longer digestion process. This is why knowing the proper and balanced diet is quite significant so you will know how to select foods that your body needs.

Nutritionists advise women nearing menopausal years to do everything possible to ensure that they eat a diet that is balanced and can provide the nutrients their body might need.


Experts say that knowing the proper diet for menopausal women is one excellent way of fighting the emotional, physical, and spiritual changes they experience. They also agree that to be able to manage menopause, women must be meticulous in the food they take in and they should keep in mind the important food group for their age like proteins and protein alternatives, adding up servings of grains and carbohydrates, dairy products, fats, and tons of fruits and vegetables.

Knowing the proper diet during menopausal years will help you manage the distressing symptoms of menopause. Keep in mind that good diet nutrition does not only minimizes the possibility of physical, mental, emotional, and health risks during menopausal years. If you are determined to combat the symptoms of menopause even before it gets worst, try some these healthy menopause diet suggestions.

1. Take in as many fruits and vegetables in your every meal. Fruits like melons, bananas, and citrus fruits that are rich in potassium along with veggies like spinach, yam, cabbage, and broccoli can be a perfect source for the nutrients you need and can even help balance your body’s sodium and water retention.

2. Go heavy on soy. Known to contain phytoestrogens—a chemical that has the characteristics of estrogen—soy is recommended in the diet of every menopausal woman because it reduces the possibilities of hot flushes. The bets sources of soy include tofu, soy nuts, tempeh, soy yogurt, and soymilk.

3. Take in a lot amounts of fiber—especially soluble fiber—on regular basis.

4. Delete the entries of junk or fried foods in your list. Instead of munching junk foods, take in broil or baked products instead.

5. Forget about white bread/flour in your bread. Eat products that include wholegrain bread, oats, rye, and wheat germ.

6. Stop eating white rice—with basmati or brown rice as an exception.

7. Veer away from regular potatoes. Instead switch to sweet potatoes or pasta.

8. If you’re not suffering from arthritis, add beans and lentils to your regular meals.

9. Opt for virgin olive oil, canola, wheat germ, or flaxseed oil instead of processed cooking oils when cooking.

10. Oily fish as salmon or mackerel should be a regular part of your diet because these are rich in omega-3 essential fatty acids that have wide range of health benefits.

Experts also recommended the addition of Vitamin C, D and E, bioflavonoids, isoflavones, B-complex, calories, calcium, Lignans (a form of phytoestrogen), Magnesium, Phosphorus, and Zinc to your diet to help fight the symptoms of menopause.

Indeed, having a balanced diet is just one of the so many things that men and women can do to reduce the discomfort brought by the symptoms of menopause.

Experts say that healthy eating wouldn’t only prevent weight gain but will also help alleviate the more challenging symptoms of menopause like hot flashes, irritability, and mood fluctuations.

Although there is no proven or concrete diet plan for menopausal men and women today, nutritionists believe that dietary recommendations containing the right amount of foods from a specific food group can be an effective way to treat the burden caused by menopause.

Remember, having a healthy menopause diet will not only maintain optimal health of the menopausal individual but will also decrease the risks of developing more complicated illnesses brought by the hormonal changes of the body.

About the Author: Dr Nathalie Fiset is a family doctor and a certified hypnotherapist. For more information go to: or

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