Menopause Diet Tips
Following a well balanced, suitable menopause diet will help enable your body to adjust to the hormonal changes.
- Eat according to your blood type.
- Healthy smoothies for menopause including kale, beets, berries and SP Complete. Recipes here.
- Make sure you drink ½ to 1/3 of your body weight in ounces of filtered water daily to hydrate the skin and mucous membranes.
- Given the effects of caffeine on the bones and the decreased bone mineral density that typically occurs around the time of menopause, caffeine intake should be minimized. Coffee, especially, can aggravate hot flushes.
- Avoid or minimize spicy food which can also aggravate hot flushes.
- Avoid or minimize alcohol consumption as this can also aggravate hot flushes, upset liver function and pull calcium out of the bones.
- Phytoestrogens are plant compounds that are similar in structure to human estrogens. Eating a diet rich in phytoestrogens can help reduce menopausal symptoms. Soy and flaxseeds are probably the easiest food sources of phytoestrogens to incorporate into your diet. Regarding soy: we only recommend small servings of non-GMO fermented soy such as tempeh.
- Other phytoestrogens include legumes, lentils, beans such as kidney beans, lima beans, mung beans, broad beans, chickpeas, with the richest source being the soybean. Also sesame seeds, sunflower seeds, millet, buckwheat, split peas, oats, apples, carrots, parsley, green beans, barley, alfalfa, squash and olive oil.
- Ensure your diet contains enough calcium by including low-fat dairy products (if not intolerant to dairy), tahini, broccoli, cauliflower, salmon, tofu and leafy green vegetables.
- Reduce red meats and most commercial cereal grains which increase calcium excretion and bone loss.
- Eat a slice of Healthy Hormone Bread daily! This phytoestrogen-rich wholesome bread is not only delicious, it is also packed full of protein and essential fats. A great treat with a cup of herbal tea!
- Many of our patients now enjoy one slice of Healthy Hormone Bread daily as part of their healthy maintenance program for managing menopause naturally.
More Natural Alternatives for Menopause
Additional recommended menopause treatment strategies are listed below.
- Regular exercise is important to reduce the likelihood of developing osteoporosis. Weight-bearing exercise is best. However, ask your healthcare professional.
- Calcium storage in the bones takes place over the course of your whole life. It’s never too early to start regular weight-bearing exercise and calcium supplementation.
- Homoeopathic and herbal medicines along with whole food supplements – Dr. Carolyn can make the optimal recommendation for you.
- Acupuncture can help facilitate the free flow of energy through the body.
- Aromatherapy can assist and support the reproductive system, and can gently contribute to rebalancing your hormones. Ask your Trinity Holistic Wellness Assistant for expert guidance
After menopause, the risk of developing heart disease, high cholesterol, and dementia is higher. Always maintain a well-balance diet, with lots of nuts, seeds and fish. Regular check-ups with your healthcare professional as part of your menopause care plan will help you obtain optimal health, vitality and wellbeing.