- Prioritize Phytoestrogens (Natural Estrogen Boosters)
These plant-based compounds can help balance hormone levels:
Soy products (tofu, tempeh, edamame)
Flaxseeds (rich in lignans, a type of phytoestrogen)
Chickpeas and lentils
- Support Bone Health (Prevent Osteoporosis)
Menopause leads to lower estrogen, which weakens bones. Get enough:
Calcium (dairy, fortified plant-based milk, leafy greens, almonds)
Vitamin D (sunlight, salmon, eggs, fortified foods)
Magnesium (nuts, seeds, whole grains)
- Focus on Heart Health
Estrogen decline raises heart disease risk. Eat:
Healthy fats (avocados, olive oil, nuts, and fatty fish)
Fiber-rich foods (whole grains, beans, vegetables)
Omega-3s (salmon, walnuts, chia seeds)
- Maintain a Healthy Weight
Slower metabolism makes weight gain easier. To manage weight:
Eat lean proteins (chicken, fish, beans) for muscle maintenance
Reduce processed sugars and refined carbs
Stay hydrated (hormonal changes can cause water retention)
- Balance Mood & Energy
Complex carbs (quinoa, sweet potatoes, oats) stabilize blood sugar
Dark chocolate & nuts (help serotonin production)
Green tea (contains L-theanine, which calms anxiety)
- Reduce Hot Flashes & Night Sweats
Avoid:
Spicy foods
Caffeine and alcohol
High-sugar foods
- Gut Health Matters
Eat probiotics (yogurt, kimchi, kefir) to support digestion
Increase fiber (vegetables, whole grains, legumes)
- Stay Hydrated
Water helps reduce bloating and dryness
Herbal teas (chamomile, peppermint) can help with relaxation
Would you like a sample meal plan for menopause support?
