The Best Diet For Menopause: Expert Tips For Optimal Nutrition

Menopause brings many changes, with fluctuating oestrogen levels potentially affecting your body temperature and weight. So, how can you navigate the ups and downs of menopause? Although menopause can bring various uncomfortable symptoms and increase your risk of certain health issues, incorporating specific foods into your diet might alleviate some of these symptoms and ease the transition. 

We spoke with Lena Bakovic, a Registered Dietitian Nutritionist with over eight years of counselling experience at Top Nutrition Coaching, to learn about dietary strategies that can benefit women experiencing menopause.

Best Diet For Menopause

Lena explains that, according to current scientific knowledge, a plant-based diet that includes sources of healthy fats and whole grains is most beneficial for women experiencing menopause. She also highlighted specific foods that can contribute to a healthy diet during this transition.

1) Avocado

Healthy fats are crucial in any diet, particularly for women undergoing menopause. Foods rich in healthy fats, such as avocados, can aid in nutrient absorption and potentially lessen the intensity and frequency of menopause symptoms. These fats support overall health and help maintain hormonal balance, which can be beneficial during menopause.

2) Chia Seeds

Chia seeds are packed with omega-3 fatty acids and provide essential minerals like magnesium, calcium, phosphorus, and potassium, which aid in a smoother menopausal transition. For a nutritious snack or dessert, consider preparing a simple chia seed pudding to boost your dietary intake.

Here's how you can make the chia seed pudding:

Ingredients:

• 1/4 cup chia seeds
• 1 cup milk (or any plant-based milk like almond, soy, or coconut)
• 1-2 tablespoons of honey, maple syrup, or your choice of sweetener
• 1/2 teaspoon vanilla extract (optional)
• Fresh fruit, nuts, or granola for garnish (optional)

Instructions:

• Combine Ingredients: In a bowl, mix together the chia seeds, milk, sweetener, and vanilla extract if desired. Stir thoroughly to make sure the chia seeds are well incorporated.
• Let it Rest: Allow the mixture to sit for about 5 minutes, then stir again to prevent clumping.
• Chill: Cover the bowl with a lid or plastic wrap and place it in the refrigerator for at least 2 hours, or preferably overnight. The chia seeds will absorb the liquid and form a thick, pudding-like texture.
• Serve: After the pudding has set, stir it well and add your choice of fresh fruit, nuts, or granola on top if you like.

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Your chia seed pudding is ready to be enjoyed as a nutritious breakfast, snack, or dessert.

3) Salmon

If you're dealing with hot flashes, adding more salmon to your diet can be beneficial. Salmon is rich in omega-3 fatty acids, which can help reduce hot flashes. Additionally, as oestrogen levels drop during menopause, bone density often decreases. The omega-3 fatty acids in salmon can help in replenishing essential minerals, supporting bone health, and helping to prevent osteoporosis.

4) Quinoa And Oats

Whole grains are an important component of a healthy diet for women experiencing menopause. Oats are particularly beneficial, as they support energy levels, gut health, and weight management. Quinoa is another excellent choice; it's packed with protein, fibre, B vitamins, and magnesium. Additionally, quinoa is gluten-free and offers superior nutritional value compared to many conventional grains.

5) Chickpeas And Soybeans

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Lena suggests that consuming phytoestrogen-rich foods like chickpeas and soybeans can help alleviate menopause symptoms by mimicking oestrogen's effects on the body. One effective way to incorporate these foods is by adding a can of cooked beans or chickpeas to your meals or enjoying hummus, which is made from chickpeas.

6) Dairy Products

Lena notes that the drop in oestrogen levels during menopause can raise the risk of fractures. Dairy products like milk, yogurt, and cheese are rich in calcium, phosphorus, potassium, magnesium, and vitamins D and K, all of which are crucial for maintaining bone health.

Keep reading Herzindagi for more such stories.

Image credits: Freepik