How To Use Food To Deal With Menopause Symptoms: 6 Things To Reach For

As women progress through various life stages, they may need to tailor their eating habits a bit. As a registered dietitian, I see menopause as one phase that often requires a nutritional check-in, due to its unique impact on our hormones.

For most women, uncomfortable menopause symptoms could last over a handful of years—primarily due to the decline of estrogen. As estrogen steadily declines and disrupts metabolism, it could cause weight gain as well as changes in cholesterol and blood sugar due to the slower digestion of starchy carbs1. Estrogen changes also affect bone density. Calcium levels may decrease2, which leads to osteoporosis for some. 

Therefore, it is beneficial to focus on good nutrition during menopause, not only to help alleviate any discomfort but also to stay as healthy and strong as possible during this life phase. 

Dairy products such as whole milk Greek yogurt and low-moisture cheese are great sources of calcium that can help mitigate the loss of bone density during menopause. Yogurt contains probiotics, which also benefit gut health and bone health. In addition, the consumption of dairy could help improve sleep quality3 during menopause (assuming lactose intolerance is not an issue).

Lean sources of protein can help mitigate the decline in muscle mass as you age. With the loss of calcium and subsequent bone density, adequate dietary protein is important for maintaining muscle mass and hopefully preventing fractures and breaks in bones. Food sources such as eggs, lean animal protein, and collagen are beneficial to integrate.

Legumes are a good source of plant-based protein and fiber, which help regulate blood glucose. Options like lentils, chickpeas, and black beans also provide a source of magnesium, an essential mineral.