*Content reviewed by HotPause Health Nutrition Expert & Registered Dietitian Val Schonberg, MS, RD

Manage Menopause Symptoms with Smart Diet Changes

Menopause brings significant changes to a woman’s body, including shifts in metabolism, decreased bone density, and an increased risk of heart disease. Many women also face symptoms like hot flashes, sleep disturbances, and mood swings during this transition. Fortunately, adjusting your diet can play a crucial role in helping to manage these symptoms. Nutrition expert and Registered Dietitian, Val Schonberg explains how smart diet changes can help promote a smoother transition through menopause.

Foods to Embrace for Potential Menopause Symptom Relief

• Soy Foods: Soy foods like tofu and edamame contain isoflavones, which are plant-based compounds that mimic estrogen and may help reduce hot flashes and other menopausal symptoms. Clinical studies show that postmenopausal women who eat 20–60 grams of soy protein per day tend to have fewer and less intense hot flashes and night sweats than women who eat less soy. [1]
• Dairy Products for Bone Health: The decrease in estrogen levels during menopause contributes to the decrease in bone density and thus elevates the risk of fractures. Incorporating dairy products such as milk, yogurt, and cheese, rich in calcium, phosphorus, potassium, magnesium, and vitamins D and K, can fortify bone health. A meta-analysis of eight studies, showed that calcium plus vitamin D supplements reduced the risk of fracture by 15% – 30%. [2]
• Omega-3 Fatty Acids for Overall Well-being: Omega-3 fatty acids are known to influence the body’s inflammatory pathways and help reduce systemic inflammation. They also play a role in neurotransmitter function, which can impact mood and cognitive health. This multifaceted impact makes them beneficial for addressing various menopause-related concerns. Further research is needed, but Omega-3s, found in fatty fish like mackerel and salmon and seeds like flaxseed and chia, are thought to potentially help mitigate the risk of diabetes and coronary heart disease in postmenopausal women. [3]
• Whole Grains for Heart Health: Whole grains, packed with fiber and B vitamins, support heart health and may lower the risk of various conditions. [4] Including a variety of foods like brown rice, whole wheat bread, quinoa, and oats in your meals and snacks can help level up your nutrition.
• Fruits and Vegetables for Antioxidants and Fiber: A diet abundant in fruits and vegetables, provides a myriad of nutrients, including fiber, vitamin C, antioxidants, potassium, and other compounds which have an additive and synergistic effect to reduce risk of chronic diseases. The recommended 5 servings (or more) a day is associated with decreased cardiovascular disease, cancer risk, and all cause mortality. [5] A diet high in fruits and vegetables is associated with reducing blood pressure and a lower incidence of stroke, largely due to the increased potassium intake.
• Phytoestrogens for Potential Health Benefits: Foods containing phytoestrogens include soy products, legumes, flaxseed, and whole grains. They are nonsteroidal compounds derived from plants that can have a weak estrogen-like activity. Studies have shown that a diet high in phytoestrogens is associated with a lower risk of cardiovascular disease by reducing risk factors, such as blood pressure, insulin resistance, and proinflammatory cytokines. [6] So, adding a serving of tofu to your weekly meal plan may help improve your cardiovascular health. Additionally, soy isoflavones, a specific type of phytoestrogen, were associated with a lower risk of bone fracture among women in their early postmenopausal years.
• Quality Protein for Muscle and Bone Strength: With the impact of shifting hormones during menopause on muscle mass and bone strength, increasing protein intake is recommended. High-protein foods include eggs, meat, fish, legumes, and dairy products. Plant proteins have also been linked to improved bone mineral density and a lower risk of fractures. [7]
• Prunes for Bone Health: Daily consumption of prunes (dried plums) over a 12-month period can positively affect bone density, bone structure, and estimated bone strength in postmenopausal women. This research provides significant evidence supporting prunes as a functional food therapy for improving bone health, particularly in the context of preventing bone loss in postmenopausal. [8]
• Plenty of Fluids: Stay hydrated! As we age, we become vulnerable to dehydration due to several factors, including diminished thirst sensation, reduced kidney function, and potential cognitive impairments. Dehydration in older adults is associated with severe health risks, including increased mortality, cognitive decline, renal impairment, and a greater likelihood of hospitalization. [9]

Foods and Drinks to Limit or Avoid

To mitigate menopause-related symptoms, consider reducing the intake of:

• Highly processed foods and those with added sugars
• Alcohol and caffeine, which can trigger hot flashes and disrupt sleep
• High salt foods which can cause bloating, thirst, and a temporary increase in blood pressure

The Bottom Line

Navigating menopause with dietary adjustments can significantly ease the transition, offering relief from symptoms while protecting against long-term health risks. A healthy approach to nutrition does not have to be perfect. No one food or meal will compromise your overall nutrition goals. We encourage finding joy in eating, while also feeling good about nourishing your body

A whole-food diet emphasizing fruits, vegetables, whole grains, high-quality protein, dairy, phytoestrogens, and omega-3 fatty acids is key. Limiting processed foods, added sugars, alcohol, caffeine, and high sodium foods can further alleviate menopausal discomforts, paving the way for a healthier menopause journey.

References:

1. Albertazzi P, Pansini F, Bonaccorsi G, Zanotti L, Forini E, De Aloysio D. The effect of dietary soy supplementation on hot flushes. Obstet Gynecol. 1998 Jan;91(1):6-11. doi: 10.1016/s0029-7844(97)00597-8. Erratum in: Obstet Gynecol 2001 Oct;98(4):702. PMID: 9464712.
2. Weaver CM, Alexander DD, Boushey CJ, Dawson-Hughes B, Lappe JM, LeBoff MS, Liu S, Looker AC, Wallace TC, Wang DD. Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation. Osteoporos Int. 2016 Jan;27(1):367-76. doi: 10.1007/s00198-015-3386-5. Epub 2015 Oct 28. Erratum in: Osteoporos Int. 2016 Aug;27(8):2643-2646. doi: 10.1007/s00198-016-3699-z. PMID: 26510847; PMCID: PMC4715837.
3. Rodriguez-Leyva D, Dupasquier CM, McCullough R, Pierce GN. The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. Can J Cardiol. 2010 Nov;26(9):489-96. doi: 10.1016/s0828-282x(10)70455-4. PMID: 21076723; PMCID: PMC2989356.
4. Fatemeh Ramezani, Farzad Pourghazi, Maysa Eslami, Maryam Gholami, Nami Mohammadian Khonsari, Hanieh-Sadat Ejtahed, Bagher Larijani, Mostafa Qorbani, Dietary fiber intake and all-cause and cause-specific mortality: An updated systematic review and meta-analysis of prospective cohort studies, Clinical Nutrition, Volume 43, Issue 1, 2024, Pages 65-83, ISSN 0261-5614, https://doi.org/10.1016/j.clnu.2023.11.005.
5. Aune D, Giovannucci E, Boffetta P, Fadnes LT, Keum N, Norat T, Greenwood DC, Riboli E, Vatten LJ, Tonstad S. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies. Int J Epidemiol. 2017 Jun 1;46(3):1029-1056. doi: 10.1093/ije/dyw319. PMID: 28338764; PMCID: PMC5837313.
6. Chen Z, Qian F, Hu Y, Voortman T, Li Y, Rimm EB, Sun Q. Dietary phytoestrogens and total and cause-specific mortality: results from 2 prospective cohort studies. Am J Clin Nutr. 2023 Jan;117(1):130-140. doi: 10.1016/j.ajcnut.2022.10.019. Epub 2022 Dec 20. PMID: 36789932; PMCID: PMC10196593.
7. Kędzia G, Woźniak M, Samborski W, Grygiel-Górniak B. Impact of Dietary Protein on Osteoporosis Development. Nutrients. 2023 Oct 28;15(21):4581. doi: 10.3390/nu15214581. PMID: 37960234; PMCID: PMC10649897.
8. De Souza MJ, Strock NCA, Rogers CJ, Williams NI, Ferruzzi MG, Nakatsu CH, Simpson AMR, Weaver C. Rationale and study design of Randomized Controlled Trial of Dietary Supplementation with prune (dried plums) on bone density, geometry, and estimated bone strength in postmenopausal women: The Prune study. Contemp Clin Trials Commun. 2022 May 28;28:100941. doi: 10.1016/j.conctc.2022.100941. PMID: 35669487; PMCID: PMC9163423.
9. Li S, Xiao X, Zhang X. Hydration Status in Older Adults: Current Knowledge and Future Challenges. Nutrients. 2023 Jun 2;15(11):2609. doi: 10.3390/nu15112609. PMID: 37299572; PMCID: PMC10255140.