Studies have estimated that nearly 1.2 billion women will have post-menopause or menopause by 2030. You can find all the elaborated information on menopause here

What is Menopause?

It is a point where a woman experiences natural decline in reproductive hormones. Usually, a woman goes through menopause between the age of 45 to 55. In this condition, ovaries no longer produce & release an egg every month which stops menstruation. 

Common Symptoms of Menopause

  1. Excessive vaginal dryness
  2. Irregular menstruation 
  3. Chills
  4. Severe mood swings
  5. Hot flashes 
  6. Reduced breast fullness
  7. Constant weight gain 
  8. Slow metabolism 
  9. Dry skin
  10. Sleeping problems 
  11. Night sweats
  12. Hair thinning 

When experiencing these changes, one must consult a gynecologist immediately and get yourself tested using FSH Elisa Kit & undergo hormonal therapy. While keeping a check on all the medical proceedings, it is important to follow a restricted diet as well. 

Foods To Eat During Menopause- 

Eating quality and nutritious foods can heal the pain and suffering of menopause to an extent. 

Dairy Products- 

Constant decline in the estrogen levels during menopause can result in higher risks of fracture. To maintain healthy bone, dairy products like- milk, cheese, and yogurt can prove helpful. 

They are rich in potassium, calcium, magnesium, phosphorus, vitamin D and K which improves bone density. 

As per a study by NCBI, more than 750 women who ate dairy products had higher bone density than those who didn’t. Milk and cheese are high on amino acid glycine which improves the quality of sleep.

Whole Grains- 

A whole grain diet includes- quinoa, whole-wheat bread, Khorasan wheat, rye, barley, and brown rice. A whole grain-rich diet reduces the risk of premature death, heart disease, cancer, and diabetes. It gives your body enough vitamin B, fiber, pantothenic acid, riboflavin, niacin, and thiamine. 

Healthy Fats- 

Including healthy fats in your diet can help you reduce hot flashes and night sweats too. Omega-3 fatty acids are the best source of healthy fats which can be found in mackerel, salmon, flax seeds, chia seeds, hemp seeds, and anchovies. Even if you are not on menopause, consuming healthy fats is healthy. 

Phytoestrogen-Rich Foods- 

A balanced diet is important to maintain a healthy level of estrogen in the body and phytoestrogen-rich foods improve the quantity of estrogen. Foods containing phytoestrogen include- flax seeds, black tea, soybeans, grapes, plums, peanuts, chickpeas, green tea, barley, and berries. It helps to soothe menopause pain, mood swings, and hot flashes. 

Raw Fruits & Vegetables- 

As per a study by NCBI, 17,000 women going through menopause eating fruits and vegetables experience 19% better sleep, reduction in menstrual pain and hot flashes. It also helps to lose weight.


A balanced amount of protein in your diet helps to improve the estrogen level. The recommended amount of protein is- 

  • 50 years old or above must consume protein in between 0.45 – 0.55 grams per pound of body weight
  • Or 20 – 25 grams of protein in every meal 

Protein-rich eatables include- legumes, dairy products, eggs, fish, pulses, and meat. If not these, go for protein powders which can be added to smoothies and other baked eatables. 

Where food can help to reduce the symptoms and pain, a wrong eatable can trigger it too. 

Foods to Avoid During Menopause- 

Processed Carbohydrates- 

White bread, baked goods, crackers are a few eatables high on processed carbohydrates and high sugar content. If consumed for long, it results in hot flashes and may worsen the condition by increasing the risks of metabolic syndrome, high blood sugar, and insulin resistance. 

Spicy Food- 

Spicy food increases the chances of hot flashes, anxiety level, and poorer health. If you desire to improve your condition and avoid menopause irritation, eliminate spicy food items from your diet. 


Alcoholic women may find it difficult to resist, but it’s important otherwise it can trigger hot flashes and menstrual pain. However, sipping a considerable amount of red wine won’t harm.

Caffeine-Rich Beverages- 

Quit tea and coffee. It worsens the symptoms of menopause to an irrecoverable extent. 

Salty Eatables- 

Consuming salty beverages lowers bone density in women with menopause. In a study by NCBI, it has been found that 9,500 women in the menopause or post-menopause stage consuming 2 grams of salt regularly risks their bone density by 28%. It somewhere affects the estrogen levels too. 

The Final Word- 

Menopause is a biological transition linked to hormonal changes in a woman’s body. Women bearing menopause are likely to experience hot flashes, poor sleep, and sudden mood swings. 

The best part is these unpleasant symptoms can be managed through healthy food intake. We would love to hear from our followers. Add your suggestions in the comments section below: 


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