Table of ContentsView AllTable of ContentsDiet’s EffectsMenopause DietSupporting Weight LossDietary Restrictions
Table of ContentsView All
View All
Table of Contents
Diet’s Effects
Menopause Diet
Supporting Weight Loss
Dietary Restrictions
Menopause is a time of significant change and is associated with an increased risk of several chronic health conditions, including heart disease, obesity, metabolic syndrome (a group of risk factors for developing heart disease, stroke, and type 2 diabetes), and osteoporosis (loss of bone mineral density and bone mass). Lowerestrogenlevels also affect metabolism. Fortunately, lifestyle and diet changes can improve some menopause symptoms.
Duringmenopause, the body needs quality protein, fiber, calcium, and vitamins B, C, and D. It is possible to reduce your symptoms and lower the risk of chronic health conditions with changes to your eating habits.
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How Diet Affects Menopause
Duringmenopause—the time of life when menstrual periods have stopped for 12 straight months—estrogen levels decline significantly, disrupting the estrogen-progesteronebalance and leading to several physical changes. Lower estrogen levels slow metabolism and change how the body digests carbohydrates. These hormone imbalances are associated with:
These hormonal changes also affect bone density and raise the risk of fractures andosteoporosis.
Healthy dietary changes can support the body during this transition. Focusing on nutrient-dense foods can improve some symptoms during menopause. A nutritious diet can boost energy levels, improve sleep, reduce weight gain, and help withmood swings.
Chemical or Surgically Induced Menopause
Menopause usually occurs when a person assigned female at birth reaches their 40s or 50s. This is the age when certain hormones naturally start to decline. It is also possible to go into menopause because of medications or surgery, which can happen at any age.
Surgical menopause is permanent and occurs when a person has theiruterusor ovaries removed. Chemical menopause is temporary and occurs when a person takes medications calledgonadotropin-releasing hormone agonists(GnRHa). Chemical menopause is reversible and stops once the medication stops.
Menopause Diet Foods
Fruits and Vegetables
Fruitsandvegetablesare healthy for anyone, especially those going throughperimenopause(the period of time leading up to menopause when the ovaries become less productive) and menopause. They are rich in vitamins, minerals,fiber, andantioxidants. Increasing your intake of fruits and vegetables can reduce menopause symptoms.Dark berries may be especially helpful in lowering blood pressure and improving heart health.
Protein
Declining estrogen levels affect muscle mass.Fortunately, eating moreproteincan support muscle mass and slow down the loss.
People going through menopause should aim to consume about 1 to 2 grams of protein per kilogram of body weight.Talk with a healthcare provider about the right amount of protein for you.Lean protein sourcesinclude:
Dairy Products
Dairy products provide protein andcalciumto strengthen bones and protect them from fractures. They also provide phosphorus, potassium, magnesium, and vitamins D and K.
People who regularly eat dairy products have higher bone density than those who do not. Good dairy options include low-fatmilk,yogurt, and cheese.
Healthy Fats
Higher levels ofomega-3 fatty acidsare associated with better health during menopause. People with chronic conditions like diabetes or heart disease tend to have lower levels of omega-3 fatty acids. Good sources of these healthy fats include:
Whole Grains
Whole grainsare rich in fiber andB vitamins, associated with a reduced risk of heart disease, cancer, and premature death. Because menopause raises the risk of heart disease, whole grains are an important part of the menopause diet.
In one 2020 study, people who regularly consumed whole grains and vegetables and avoidedprocessed foodsexperienced fewer menopause symptoms.Healthy whole grains include:
Phytoestrogen Foods
Phytoestrogensare compounds in certain foods that act as weak estrogens in the body. These foods may improve bone health and lower the risk of heart disease in people going through menopause.
Phytoestrogens can be found in several plant foods, including:
Menopause Diet DrinksSeveral beverages provide healthy nutrients during menopause. Focus on low-sugar drinks, including:WaterGreen and black teaLow-fat milkSoy, almond, and oat milkTo reduce your menopause symptoms and risk of chronic health conditions, aim to avoid or limit your intake of sugary beverages like soda or energy drinks, as well as alcohol.
Menopause Diet Drinks
Several beverages provide healthy nutrients during menopause. Focus on low-sugar drinks, including:WaterGreen and black teaLow-fat milkSoy, almond, and oat milkTo reduce your menopause symptoms and risk of chronic health conditions, aim to avoid or limit your intake of sugary beverages like soda or energy drinks, as well as alcohol.
Several beverages provide healthy nutrients during menopause. Focus on low-sugar drinks, including:
To reduce your menopause symptoms and risk of chronic health conditions, aim to avoid or limit your intake of sugary beverages like soda or energy drinks, as well as alcohol.
Habits to Support Weight Loss
It is common togain weightbefore, during, or after menopause. To achieve and maintain a healthy weight, focus on nutrient-dense foods and lifestyle habits that support your changing body. Lifestyle changes during this time can reduce the risk of developing heart disease,insulin resistance(when the body does not use insulin properly and the cells cannot take up glucose from the blood, requiring more insulin), type 2 diabetes, and osteoporosis.
Foods and nutrients that support menopause weight loss include:
Habits that support menopause weight loss include:
Foods to AvoidTo reduce menopause symptoms, consider cutting back on or avoiding:Added sugars found in soda, energy drinks, and pastriesAlcohol and caffeineHighly processed foods like candy, chips, fried foodsHigh-sodium foods like chips, crackers, and fried foods
Foods to Avoid
To reduce menopause symptoms, consider cutting back on or avoiding:Added sugars found in soda, energy drinks, and pastriesAlcohol and caffeineHighly processed foods like candy, chips, fried foodsHigh-sodium foods like chips, crackers, and fried foods
To reduce menopause symptoms, consider cutting back on or avoiding:
Eating Well With Dietary Restrictions
It is possible to eat well during menopause regardless of your dietary restrictions. Common dietary restrictions and foods for healthy eating include:
Summary
During menopause, the body’s levels of estrogen decline, leading to physical changes and may cause symptoms like hot flashes, fatigue, and weight gain. Menopause raises the risk of obesity, heart disease, diabetes, and osteoporosis.
Focus on a nutrient-dense diet that includes protein, fiber, calcium, and B vitamins to lower the risk of chronic health conditions during menopause. Fill your plate with fruits and vegetables, lean proteins, whole grains, healthy fats, and low-fat dairy products.
20 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Erdélyi A, Pálfi E, Tűű L, et al.The importance of nutrition in menopause and perimenopause-A review.Nutrients. 2023;16(1):27. doi:10.3390/nu16010027Tandon VR, Sharma S, Mahajan A, Mahajan A, Tandon A.Menopause and sleep disorders.J Midlife Health. 2022;13(1):26-33. doi:10.4103/jmh.jmh_18_22Sullivan SD, Lehman A, Nathan NK, Thomson CA, Howard BV.Age of menopause and fracture risk in postmenopausal women randomized to calcium + vitamin D, hormone therapy, or the combination.Menopause. 2017;24(4):371-378. doi:10.1097/GME.0000000000000775International Association for Premenstrual Disorders.Chemical menopause.National Institute on Aging.What is menopause?.Safabakhsh M, Siassi F, Koohdani F, et al.Higher intakes of fruits and vegetables are related to fewer menopausal symptoms: a cross-sectional study.Menopause. 2020;27(5):593-604. doi:10.1097/GME.0000000000001511Feresin RG, Johnson SA, Pourafshar S, et al.Impact of daily strawberry consumption on blood pressure and arterial stiffness in pre- and stage 1-hypertensive postmenopausal women: a randomized controlled trial.Food Funct. 2017;8(11):4139-4149. doi:10.1039/c7fo01183kPellegrino A, Tiidus PM, Vandenboom R.Mechanisms of estrogen influence on skeletal muscle: Mass, regeneration, and mitochondrial function.Sports Med.2022 Dec;52(12):2853-2869. doi:10.1007/s40279-022-01733-9Ko J, Park YM.Menopause and the loss of skeletal muscle mass in women.Iran J Public Health. 2021;50(2):413-414. doi:10.18502/ijph.v50i2.5362Alexandrov NV, Eelderink C, Singh-Povel CM, Navis GJ, Bakker SJL, Corpeleijn E.Dietary protein sources and muscle mass over the life course: The lifelines cohort study.Nutrients.2018 Oct 10;10(10):1471. doi: 10.3390/nu10101471Rizzoli R, Bischoff-Ferrari H, Dawson-Hughes B, Weaver C.Nutrition and bone health in women after the menopause.Womens Health (Lond). 2014 Nov;10(6):599-608. doi:10.2217/whe.14.40American Heart Association.Picking healthy proteins.Fung TT, Meyer HE, Willett WC, Feskanich D.Protein intake and risk of hip fractures in postmenopausal women and men age 50 and older.Osteoporos Int. 2017;28(4):1401-1411. doi:10.1007/s00198-016-3898-7U.S. Department of Agriculture.What foods are included in the dairy group?Ko SH, Kim HS.Menopause-associated lipid metabolic disorders and foods beneficial for postmenopausal women.Nutrients. 2020;12(1):202. doi:10.3390/nu12010202Aune D, Keum N, Giovannucci E, et al.Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies.BMJ. 2016;353:i2716. doi:10.1136/bmj.i2716Noll PRES, Campos CAS, Leone C, et al.Dietary intake and menopausal symptoms in postmenopausal women: a systematic review.Climacteric. 2021;24(2):128-138. doi:10.1080/13697137.2020.1828854Oldeways Whole Grain Council.Whole grains 101.Rowe IJ, Baber RJ.The effects of phytoestrogens on postmenopausal health.Climacteric. 2021;24(1):57-63. doi:10.1080/13697137.2020.1863356Desmawati D, Sulastri D.Phytoestrogens and their health effect.Open Access Maced J Med Sci. 2019;7(3):495-499. doi:10.3889/oamjms.2019.044
20 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Erdélyi A, Pálfi E, Tűű L, et al.The importance of nutrition in menopause and perimenopause-A review.Nutrients. 2023;16(1):27. doi:10.3390/nu16010027Tandon VR, Sharma S, Mahajan A, Mahajan A, Tandon A.Menopause and sleep disorders.J Midlife Health. 2022;13(1):26-33. doi:10.4103/jmh.jmh_18_22Sullivan SD, Lehman A, Nathan NK, Thomson CA, Howard BV.Age of menopause and fracture risk in postmenopausal women randomized to calcium + vitamin D, hormone therapy, or the combination.Menopause. 2017;24(4):371-378. doi:10.1097/GME.0000000000000775International Association for Premenstrual Disorders.Chemical menopause.National Institute on Aging.What is menopause?.Safabakhsh M, Siassi F, Koohdani F, et al.Higher intakes of fruits and vegetables are related to fewer menopausal symptoms: a cross-sectional study.Menopause. 2020;27(5):593-604. doi:10.1097/GME.0000000000001511Feresin RG, Johnson SA, Pourafshar S, et al.Impact of daily strawberry consumption on blood pressure and arterial stiffness in pre- and stage 1-hypertensive postmenopausal women: a randomized controlled trial.Food Funct. 2017;8(11):4139-4149. doi:10.1039/c7fo01183kPellegrino A, Tiidus PM, Vandenboom R.Mechanisms of estrogen influence on skeletal muscle: Mass, regeneration, and mitochondrial function.Sports Med.2022 Dec;52(12):2853-2869. doi:10.1007/s40279-022-01733-9Ko J, Park YM.Menopause and the loss of skeletal muscle mass in women.Iran J Public Health. 2021;50(2):413-414. doi:10.18502/ijph.v50i2.5362Alexandrov NV, Eelderink C, Singh-Povel CM, Navis GJ, Bakker SJL, Corpeleijn E.Dietary protein sources and muscle mass over the life course: The lifelines cohort study.Nutrients.2018 Oct 10;10(10):1471. doi: 10.3390/nu10101471Rizzoli R, Bischoff-Ferrari H, Dawson-Hughes B, Weaver C.Nutrition and bone health in women after the menopause.Womens Health (Lond). 2014 Nov;10(6):599-608. doi:10.2217/whe.14.40American Heart Association.Picking healthy proteins.Fung TT, Meyer HE, Willett WC, Feskanich D.Protein intake and risk of hip fractures in postmenopausal women and men age 50 and older.Osteoporos Int. 2017;28(4):1401-1411. doi:10.1007/s00198-016-3898-7U.S. Department of Agriculture.What foods are included in the dairy group?Ko SH, Kim HS.Menopause-associated lipid metabolic disorders and foods beneficial for postmenopausal women.Nutrients. 2020;12(1):202. doi:10.3390/nu12010202Aune D, Keum N, Giovannucci E, et al.Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies.BMJ. 2016;353:i2716. doi:10.1136/bmj.i2716Noll PRES, Campos CAS, Leone C, et al.Dietary intake and menopausal symptoms in postmenopausal women: a systematic review.Climacteric. 2021;24(2):128-138. doi:10.1080/13697137.2020.1828854Oldeways Whole Grain Council.Whole grains 101.Rowe IJ, Baber RJ.The effects of phytoestrogens on postmenopausal health.Climacteric. 2021;24(1):57-63. doi:10.1080/13697137.2020.1863356Desmawati D, Sulastri D.Phytoestrogens and their health effect.Open Access Maced J Med Sci. 2019;7(3):495-499. doi:10.3889/oamjms.2019.044
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Erdélyi A, Pálfi E, Tűű L, et al.The importance of nutrition in menopause and perimenopause-A review.Nutrients. 2023;16(1):27. doi:10.3390/nu16010027Tandon VR, Sharma S, Mahajan A, Mahajan A, Tandon A.Menopause and sleep disorders.J Midlife Health. 2022;13(1):26-33. doi:10.4103/jmh.jmh_18_22Sullivan SD, Lehman A, Nathan NK, Thomson CA, Howard BV.Age of menopause and fracture risk in postmenopausal women randomized to calcium + vitamin D, hormone therapy, or the combination.Menopause. 2017;24(4):371-378. doi:10.1097/GME.0000000000000775International Association for Premenstrual Disorders.Chemical menopause.National Institute on Aging.What is menopause?.Safabakhsh M, Siassi F, Koohdani F, et al.Higher intakes of fruits and vegetables are related to fewer menopausal symptoms: a cross-sectional study.Menopause. 2020;27(5):593-604. doi:10.1097/GME.0000000000001511Feresin RG, Johnson SA, Pourafshar S, et al.Impact of daily strawberry consumption on blood pressure and arterial stiffness in pre- and stage 1-hypertensive postmenopausal women: a randomized controlled trial.Food Funct. 2017;8(11):4139-4149. doi:10.1039/c7fo01183kPellegrino A, Tiidus PM, Vandenboom R.Mechanisms of estrogen influence on skeletal muscle: Mass, regeneration, and mitochondrial function.Sports Med.2022 Dec;52(12):2853-2869. doi:10.1007/s40279-022-01733-9Ko J, Park YM.Menopause and the loss of skeletal muscle mass in women.Iran J Public Health. 2021;50(2):413-414. doi:10.18502/ijph.v50i2.5362Alexandrov NV, Eelderink C, Singh-Povel CM, Navis GJ, Bakker SJL, Corpeleijn E.Dietary protein sources and muscle mass over the life course: The lifelines cohort study.Nutrients.2018 Oct 10;10(10):1471. doi: 10.3390/nu10101471Rizzoli R, Bischoff-Ferrari H, Dawson-Hughes B, Weaver C.Nutrition and bone health in women after the menopause.Womens Health (Lond). 2014 Nov;10(6):599-608. doi:10.2217/whe.14.40American Heart Association.Picking healthy proteins.Fung TT, Meyer HE, Willett WC, Feskanich D.Protein intake and risk of hip fractures in postmenopausal women and men age 50 and older.Osteoporos Int. 2017;28(4):1401-1411. doi:10.1007/s00198-016-3898-7U.S. Department of Agriculture.What foods are included in the dairy group?Ko SH, Kim HS.Menopause-associated lipid metabolic disorders and foods beneficial for postmenopausal women.Nutrients. 2020;12(1):202. doi:10.3390/nu12010202Aune D, Keum N, Giovannucci E, et al.Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies.BMJ. 2016;353:i2716. doi:10.1136/bmj.i2716Noll PRES, Campos CAS, Leone C, et al.Dietary intake and menopausal symptoms in postmenopausal women: a systematic review.Climacteric. 2021;24(2):128-138. doi:10.1080/13697137.2020.1828854Oldeways Whole Grain Council.Whole grains 101.Rowe IJ, Baber RJ.The effects of phytoestrogens on postmenopausal health.Climacteric. 2021;24(1):57-63. doi:10.1080/13697137.2020.1863356Desmawati D, Sulastri D.Phytoestrogens and their health effect.Open Access Maced J Med Sci. 2019;7(3):495-499. doi:10.3889/oamjms.2019.044
Erdélyi A, Pálfi E, Tűű L, et al.The importance of nutrition in menopause and perimenopause-A review.Nutrients. 2023;16(1):27. doi:10.3390/nu16010027
Tandon VR, Sharma S, Mahajan A, Mahajan A, Tandon A.Menopause and sleep disorders.J Midlife Health. 2022;13(1):26-33. doi:10.4103/jmh.jmh_18_22
Sullivan SD, Lehman A, Nathan NK, Thomson CA, Howard BV.Age of menopause and fracture risk in postmenopausal women randomized to calcium + vitamin D, hormone therapy, or the combination.Menopause. 2017;24(4):371-378. doi:10.1097/GME.0000000000000775
International Association for Premenstrual Disorders.Chemical menopause.
National Institute on Aging.What is menopause?.
Safabakhsh M, Siassi F, Koohdani F, et al.Higher intakes of fruits and vegetables are related to fewer menopausal symptoms: a cross-sectional study.Menopause. 2020;27(5):593-604. doi:10.1097/GME.0000000000001511
Feresin RG, Johnson SA, Pourafshar S, et al.Impact of daily strawberry consumption on blood pressure and arterial stiffness in pre- and stage 1-hypertensive postmenopausal women: a randomized controlled trial.Food Funct. 2017;8(11):4139-4149. doi:10.1039/c7fo01183k
Pellegrino A, Tiidus PM, Vandenboom R.Mechanisms of estrogen influence on skeletal muscle: Mass, regeneration, and mitochondrial function.Sports Med.2022 Dec;52(12):2853-2869. doi:10.1007/s40279-022-01733-9
Ko J, Park YM.Menopause and the loss of skeletal muscle mass in women.Iran J Public Health. 2021;50(2):413-414. doi:10.18502/ijph.v50i2.5362
Alexandrov NV, Eelderink C, Singh-Povel CM, Navis GJ, Bakker SJL, Corpeleijn E.Dietary protein sources and muscle mass over the life course: The lifelines cohort study.Nutrients.2018 Oct 10;10(10):1471. doi: 10.3390/nu10101471
Rizzoli R, Bischoff-Ferrari H, Dawson-Hughes B, Weaver C.Nutrition and bone health in women after the menopause.Womens Health (Lond). 2014 Nov;10(6):599-608. doi:10.2217/whe.14.40
American Heart Association.Picking healthy proteins.
Fung TT, Meyer HE, Willett WC, Feskanich D.Protein intake and risk of hip fractures in postmenopausal women and men age 50 and older.Osteoporos Int. 2017;28(4):1401-1411. doi:10.1007/s00198-016-3898-7
U.S. Department of Agriculture.What foods are included in the dairy group?
Ko SH, Kim HS.Menopause-associated lipid metabolic disorders and foods beneficial for postmenopausal women.Nutrients. 2020;12(1):202. doi:10.3390/nu12010202
Aune D, Keum N, Giovannucci E, et al.Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies.BMJ. 2016;353:i2716. doi:10.1136/bmj.i2716
Noll PRES, Campos CAS, Leone C, et al.Dietary intake and menopausal symptoms in postmenopausal women: a systematic review.Climacteric. 2021;24(2):128-138. doi:10.1080/13697137.2020.1828854
Oldeways Whole Grain Council.Whole grains 101.
Rowe IJ, Baber RJ.The effects of phytoestrogens on postmenopausal health.Climacteric. 2021;24(1):57-63. doi:10.1080/13697137.2020.1863356
Desmawati D, Sulastri D.Phytoestrogens and their health effect.Open Access Maced J Med Sci. 2019;7(3):495-499. doi:10.3889/oamjms.2019.044
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