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A Good Menopausal Diet

Diet & Nutrition are important

For good health and well-being during menopause, try to focus on good nutrition. A healthy diet lowers the risk of menopause medical as well as the general aging process, it also reduces both the mental and physical symptoms of menopause. Here are some tips to help you stay healthy during menopause:


  • Increase your daily intake of vegetables and fruits. Choose bananas, watermelons and citrus fruits like lemons and oranges, which are rich in potassium. Foods rich in potassium can help balance water and sodium retention. It is also a good idea to include some dried fruits such as apricots and figs.

  • Plan your diet and increase your daily consumption of vegetables and salads. Choose leafy vegetables such as chard, kale, spinach, choi pack, cabbage, broccoli and tomato and sweet potato.

  • Eat soy foods (like soybeans, soy yoghurt, calcium-fortified soy milk and tofu.) In your daily diet.

  • Eat a lot of soluble fiber.

  • Avoid fried foods, instead of roasting or cooking.

  • Avoid using white bread / flour; eat oats, wheat bread, wheat germ and rye.

  • Instead of eating white rice, switch to long grain rice.

  • Eat less regular potatoes and more pasta and sweet potatoes.

  • Add peanuts and red beans to your diet.

  • Reduce the use of processed (synthetic) cooking oil and switch to natural oil. Extra virgin olive oil, wheat germ, canola and hemp oil.

  • Introduce oily fish (mackerel, salmon) are a common feature in your diet. Rich oily fish omega3 fatty acids which provides a variety of good health benefits.

  • Eat peanuts (walnuts, Brazil), seeds (sunflower, pumpkin and hemp), dried fruits (figs and apricots).

  • It's best to add seaweed to your daily diet; ask your nearest health store. Select Wakame, Nori, Arame, and Kombu. It contains natural hormones and extracts from plants that help you during menopause.

  • Drink mineral water and reduce caffeine. Try to avoid alcohol.

As long as you eat the habit of staying close to these guidelines, you will do well. This dietary advice will help you to reduce the symptoms of menopause. The most common symptoms of menopause are hot flashes, water retention, bloating, and fatigue. Depression is also well known today. If you combine these eating habits with lightweight exercise, you will shed a few pounds and easily maintain a healthy lifestyle during menopause.



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