Healthy aging · Plain answers
Menopause and Food: Plain Answers
What to put on your plate, what to go easy on, and why food is a helper, not a cure.
HealthStylz Editors
· 3 min read
The short version
- Calcium and vitamin D matter more after menopause.
- Half your plate can be vegetables, especially leafy greens.
- Spicy food, alcohol and caffeine can worsen hot flashes.
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Menopause is a normal stage of life. Your periods change and then stop as your hormone levels drop. The NHS says it usually happens between about 45 and 55. Food will not stop it. But what you eat can help you feel better and protect your bones and heart.
Common changes
The NHS lists many possible symptoms. Some are hot flushes (hot flashes) and night sweats, sleep trouble, mood changes, weight gain around the middle, muscle and joint aches, and loss of bone density. Not everyone gets all of them.
Foods that help
- Calcium for your bones. Cleveland Clinic says to aim for about 1,200 to 1,500 mg a day. Good sources are milk, yogurt, low-fat cheese and soy milk. For a dairy-free choice, try leafy greens or tofu.
- Vitamin D. It helps your body absorb calcium. Ask your doctor whether your level should be checked and if you need a pill.
- Lean protein. Chicken, tuna, turkey, tofu, lentils and beans are Cleveland Clinic's picks. Red meat once in a while.
- Lots of vegetables. Cleveland Clinic suggests half your plate be green leafy vegetables. Spinach, broccoli, cauliflower and kale are good choices.
- Soy foods. Edamame, tofu and soy milk are options. Cleveland Clinic prefers soy foods to soy pills. Results for hot flashes vary from person to person.
- Colorful fruits and vegetables. Harvard Health says they may help calm body-wide inflammation. It also suggests limiting added sugar.
Foods that may make things worse
- Spicy food. It can raise body heat and set off hot flashes.
- Caffeine. Too much may make hot flashes stronger.
- Alcohol. It may worsen hot flashes, night sweats and sleep. Cutting back may help.
- White starches and sweets. Cleveland Clinic says refined carbs, processed foods and sugars may add to weight gain as your metabolism slows.
You do not have to give up everything. Notice what sets off your hot flashes and adjust.
Move too
Harvard Health says strength training helps keep muscle, which supports your joints. Walking, swimming, gentle stretching and yoga keep joints flexible. It also notes that good sleep helps control pain and inflammation.
Calcium pills: a quick tip
Cleveland Clinic says the gut absorbs about 500 mg of calcium at one time. If you take a supplement, split the dose. Cleveland Clinic also says to avoid taking too much.
When does it start?
Cleveland Clinic says the average age of menopause is about 51. The stage before it, called perimenopause, often begins in the 40s. It can start anywhere from the mid-30s to the mid-50s.
A simple day of eating
- Breakfast: oatmeal with milk or soy milk and berries
- Lunch: a big green salad with beans or tuna
- Dinner: grilled chicken or tofu, a vegetable and brown rice
A word on pills and powders
Cleveland Clinic notes that black cohosh is not FDA approved. Talk to your doctor or pharmacist before taking any supplement. They can interact with medicines.
When to see your doctor
The NHS says early advice can help. Make an appointment if symptoms bother you, if you have palpitations, or if you have any vaginal bleeding after 12 months with no period. Hormone therapy and other treatments are options your doctor can explain. Harvard Health says it can help with joint aches linked to low estrogen.