You can’t avoid the hormonal fluctuations that occur during menopause, but food can become one of the most important players in your “bye-bye, symptoms” tool-box. “Getting enough of certain nutrients may ease symptoms such as hot flashes and mood issues as well as protect your overall health during this period,” says Laura Iu, R.D., a certified intuitive eating counselor in New York City.
When combined with stress relief, exercise, and prioritizing sleep, these yummy bites may help you navigate menopause:
Broccoli
This cruciferous veggie contains phytoestrogens, which could potentially help ease hot flashes, says Iu. Broccoli is also a source of bone-friendly calcium and heart-healthy vitamin C, two nutrients that are particularly essential at this time, as both bone and heart health can be impacted by the hormonal changes of menopause.
Eggs
If you’re doubling down on calcium-rich foods to keep your skeleton strong, you’ll also want to focus on foods that contain vitamin D, a nutrient that helps the body absorb calcium. Egg yolks are one of the best food sources of vitamin D, and you can also stock up on foods commonly fortified with it such as yogurt, cereal, and orange juice.
Salmon
Fatty fish such as salmon is a triple threat when it comes to keeping you strong through menopause: It’s a source of lean protein, bone-building vitamin D, and anti-inflammatory omega-3’s. “Preserving muscle mass is hard as we age, and protein-rich foods can help,” Iu says. Nuts and seeds are great plant-based sources of healthy fats and protein.
Berries
Blueberries, raspberries, blackberries, and strawberries are rich in antioxidants such as anthocyanins and vitamin C, which can support heart health and help reduce oxidative stress, an imbalance between free radicals and the body’s ability to counteract their harmful effects with antioxidants. That imbalance is linked to various health issues, including menopause symptoms like hot flashes, mood swings, and fatigue, says Mary Sabat, L.D., R.D.N., founder of BodyDesigns, Ltd.
Soy products
Soy-based foods such as tofu, tempeh, and edamame are excellent sources of protein and also contain phytoestrogens, plant compounds that mimic estrogen’s effects in the body. Though you would have to eat a lot to make a difference, they have the potential to help alleviate symptoms such as hot flashes and vaginal dryness.
—Additional reporting by Ashley Martens
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