Diet For Menopausal Women

Getting enough vitamin D is important to balance the loss of calcium during menopause. Try to get at least 15 minutes of sunlight every day.
Diet for menopausal women

Menopause is a critical phase for women in so many ways. The changes that your body and metabolism undergo have varying consequences from person to person. Some symptoms of menopause can affect your personal life, your job, your relationships and your own sense of happiness. Did you know that what you eat during menopause is actually very important? Find out more about the diet for menopausal women in today’s article.

Menopause – more than just the end of menstruation

Although it is the official definition of this stage in life, the changes go much deeper. During menopause, women begin to undergo various hormonal, mental and physical changes. Everyone has the same cause: a decrease in the production of estrogen and which triggers other effects that can change the metabolism.

Some of the most common symptoms of menopause are:

  • Hot flushes
  • Night sweats
  • Dry Skin
  • Depression
  • Changes in mood
  • Loss of bone density
  • Decreased libido
  • Insomnia
  • Anemia

Nutritional needs of menopausal women

During this time, which in some women may already begin in their early 40s, it is important to think about some critical issues to avoid not getting enough nutrients, including:



This is an important mineral for bone health because it also helps the muscles contract. Add more calcium to your diet during menopause to prevent osteoporosis . It is believed that dairy products are the richest source of this mineral, but there is some disagreement about this. Other more potent sources of calcium may be:

  • Sardines
  • Beans
  • Almonds
  • Leaf bait
  • Broccoli


Iron deficiency can, among other things, lead to anemia. Foods that are high in iron are, for example:

  • Pure red meat
  • Fish
  • Nuts
  • Green leafy vegetables

Vitamin D


This important vitamin helps to promote the absorption of calcium, which is why you should make sure that you get enough of it at every stage of your life. During menopause, it is precisely this vitamin that will help balance the loss of calcium.
In addition to adding certain foods to your diet, also try to get at least 15 minutes of direct sunlight each day (but avoid the hours between 11 a.m. and 3 p.m. due to strong radiation). Some foods that contain good amounts of vitamin D are:

  • Egg
  • Fish oil
  • Liver


Fiber is an important part of your diet because it helps improve digestion and protects you from high cholesterol. During menopause, hormonal changes can increase the risk of fat accumulation in your blood. Foods high in fiber include:

  • Fruit
  • Vegetables
  • Beans
  • Whole grains

Nutrition for menopausal women

Now you know what kind of food you need to include in your diet, but there are some more tips we want to share with you today:

Choose whole grains

This means unrefined flour, rice and sugar. That way, you will get more fiber in your diet.

Drink plenty of water


This will help keep the body healthy and avoid fluid retention. It is recommended that you drink 4-6 large glasses a day, but it can vary depending on the season, your activity level and more. The minimum amount of water you should drink every day is 1.5 liters.

Avoid unhealthy foods

The right food for menopause is the same as for someone who wants a healthier lifestyle – at all ages. This is why it is a good idea to stop eating:

  • Butter
  • Fatty meat
  • Fast food
  • Cakes
  • Fried food
  • Sugar
  • Desserts
  • Soda
  • Candy
  • Ice cream
  • Salt food
  • Cured meats and sausages
  • Canned food

Eat more vegetable based dishes


This can help reduce the symptoms of menopause. Some fruits and vegetables can actually cause the body to react as if they contained estrogen. Among the most nutritious options are:

  • Apples
  • Sweet potatoes
  • Tofu

More tips for menopausal women

In addition to having a healthy diet and the inclusion of special foods for menopause, it is a good idea to:

  • Exercise two or three times a week, either at home, in a park or at the gym.
  • Relaxation techniques such as yoga, meditation or tai chi.
  • Keep stress levels low, whether triggered by work or personal problems.
  • Keep the temperature in the home at 21 ° C, no matter what the season.
  • Try to dress in layers to avoid ailments during hot flashes or sudden chills.
  • Walk for at least 20 minutes a day. You can walk while shopping, go to work, walk the dog, etc.
  • Have a healthy body weight for your height and a good activity level.
  • Do not smoke or drink too much alcohol (a glass of wine with your food is OK).
  • Always try to maintain a positive attitude, and remember to smile and enjoy every day.
  • Seek professional help if you are struggling with depression or anxiety.
  • Be aware of the changes that are happening in your body.
  • Talk about your physical and emotional changes with a doctor or psychologist, as well as your family.
  • Remember that this is a stage in life that all women go through. It is normal and natural.

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