Superfoods For Menopause: Ease Your Menopause Symptoms Naturally

There is a point in every woman’s life when she must suffer through the uncomfortable symptoms of menopause. Although it’s a natural experience, it can have many unsavory side effects.

Key Takeaways

  • Menopause is a natural phase in a woman’s life that can bring about uncomfortable symptoms.
  • Superfoods, such as dark leafy greens, berries, spices, mushrooms, seaweed, and healthy fats, offer numerous health benefits.
  • Superfoods can support bone health, improve sleep, reduce hot flashes, and provide essential nutrients.

Luckily, there are some things you can do to help make the transition into menopause easier, such as incorporating a variety of nutrient-rich superfoods into a balanced diet. They’re not just foods, they’re your new health allies. 

Feel vibrant during menopause with the proper superfoods. Learn more here.

Understanding Menopause And Its Symptoms

Menopause occurs in women during the end of their reproductive years. It is considered to have begun once a woman has gone 12 consecutive months without a menstrual cycle. This typically happens around 50 years old but can occur earlier or later. (Source)

During menopause, the body goes through major hormone fluctuations, specifically with the sex hormones estrogen and progesterone which are responsible for fertility.

There are three stages: (Source)

  1. perimenopause (when symptoms begin)
  2. menopause (the ending of your menstrual cycle)
  3. post-menopause (once you’ve completely transitioned)

Unfortunately, the symptoms of transitioning into menopause can last years and the postmenopausal phase doesn’t guarantee symptom relief.

The process of hormones changing in preparation for menopause (perimenopause) can sometimes occur in the early to mid-40s. (Source)

Symptoms of menopause differ from woman to woman and can be more or less severe in each case.

Common symptoms include missing and irregular menstrual cycles, hot flashes, night sweats, flushing, weight gain, vaginal dryness, insomnia, depression, anxiety, reduced muscle mass, reduced libido, headaches, joint pain, hair thinning or loss, and hair growth in unusual places (such as the face, neck, chest, and upper back). (Source)

Menopause is typically diagnosed by your doctor or healthcare provider once there has been no menstrual cycle for at least 12 months. Some providers may run tests to check hormone levels for diagnosis although this is typically not required.

Introduction To Superfoods For Menopause

Superfoods on white table

While some uncomfortable side effects of menopause cannot be avoided, adjusting your diet can help to ease the transition and help make you more comfortable. Enter superfoods.

Superfoods are a term for nutrient-dense foods originally created for marketing purposes. While there is no such thing as a superfood, there are certain foods that have “super” abilities when it comes to nutrition.

This means they provide more bang for their buck when it comes to health benefits and incorporating more of these foods into your diet can help you to be your healthiest self and feel your best.

Some popular superfoods worthy of the name include dark leafy greens such as kale and spinach, berries, spices such as turmeric, certain varieties of mushrooms, seaweed, and healthy fats such as salmon, avocado, olive oil, and various nuts and seeds.

Ideally, you want to incorporate as many foods in this category as you can. The more variety the better.

If you struggle with preferences for many of these foods or you just don’t have a lot of time to prepare them, consider a superfood supplement such as Human Tonik Supergreen Tonik powder.

This superfood powder contains 28 plant-based superfoods, adaptogens, and nutrients that can help to support those going through menopause and potentially ease their symptoms.

Always speak to your doctor or healthcare provider before adding a supplement to your routine, especially if you are taking any medications for a chronic condition as some ingredients may interact with certain medications.

Supergreen Tonik tub on raw ingredients
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How Superfoods Can Alleviate Menopausal Symptoms

Superfoods themselves cannot prevent or eliminate the discomfort caused by menopause but they can help to reduce some of the symptoms and make you more comfortable in yourself and your health.

During menopause, the hormone estrogen is rapidly reduced.

This can cause alterations in metabolism leading to weight gain as well as potential challenges with blood lipid levels such as cholesterol. This can increase your risk of developing chronic conditions such as type 2 diabetes and heart disease. (Source)(Source)

These alterations in hormone production can also cause a decline in bone density and muscle mass which can increase the risk of fractures and frailty. Dietary changes can help to mitigate the symptoms of menopause and avoid potential health implications. (Source)

Certain foods, or food groups, may help to relieve some of these uncomfortable side effects.

For example, consuming more dairy products can help to reduce the risk of fractures from low bone density as a result of decreased estrogen levels during menopause. Dairy products are rich in nutrients required for bone health, such as calcium, phosphorus, and magnesium. (Source)(Source

Regular dairy consumption may also help to improve sleep in women experiencing insomnia related to menopause due to the presence of the amino acid glycine which is believed to help promote deeper sleep. Dairy products are also a rich source of protein which can help to preserve lean muscle mass during this time. (Source)

In fact, women undergoing menopause should be consuming higher amounts of protein, about 1-1.2 grams per kilogram of body weight per day compared to 0.8 grams per kilogram per day for non-menopausal women to reduce muscle loss. (Source)

Consuming regular sources of healthy fats, specifically omega-3 fats, such as salmon or mackerel, may help to reduce the symptoms of hot flashes. They can also improve blood lipid levels which reduces the risk of developing heart disease. (Source)(Source)

And of course, consuming nutrient-dense whole foods such as fruits, vegetables, and whole grains can boost fiber, vitamin, mineral, and antioxidant intake which is also associated with reduced hot flashes as well as maintaining a healthy weight. (Source)

Additionally, some foods can worsen menopause symptoms, therefore, are best to avoid. For example, caffeinated and alcoholic beverages may worsen insomnia and hot flashes in some women, as well as spicy foods.

Added sugars and processed carbs should also be limited as these can encourage weight gain which can be worsened during menopause.

Menopause Diet: What To Include For A Balanced Approach

Menopause Diet

While it’s easy to recommend specific foods, to get the best benefit from these superfoods, you want to incorporate a variety of them into a balanced diet.

Talking a balanced approach means including all of the food groups into your meals as best you can. This also means not limiting or restricting yourself from foods you love as this allows for sustainability.

Each meal should include a protein source, a carbohydrate source, preferably a high-fiber carb such as whole grains, beans, legumes, or fruits, a good dose of veggies, and a small portion of healthy fats.

An easy way to do this is by using the Plate Method (commonly recommended for those with type 2 Diabetes) which includes portioning 1/4 of your plate with a lean protein such as salmon, chicken, or turkey, saving the other 1/4 of the plate for your high-fiber carbohydrate source, and then filling the remaining half of your plate with non-starchy vegetables.

The healthy fat source could be a portion of avocado with your veggies, cooking your protein with a little bit of olive oil, or topping your protein or veggies with crushed nuts or seeds. (Source)

Below are some examples of meals that would fit this approach. Keep in mind that not every meal will be perfect and not every ingredient on the plate must be a superfood.

The goal is to sneak them in where you can and choose ones that you enjoy. 

  • 4 ounces of salmon marinated in olive oil and spices, 1/2 cup of brown jasmine rice, and 2 cups of mixed veggies (roasted Brussels sprouts, broccoli, and carrots)
  • 2 cups of mixed greens (spinach, baby kale, arugula) w/1 ounce of feta cheese, 4 ounces of grilled chicken, 1/2 cup quinoa, 1 cup of mixed veggies (cucumbers, tomatoes, bell peppers)
  • Turkey burger w/lettuce, tomato, onion, and pickles with a side salad and olive oil and vinegar dressing

Mediterranean Diet: A Blueprint For Menopause Nutrition

If you are looking for a more specific plan to follow to help with your menopause symptoms, the Mediterranean (Med) diet is the one to look at.

The Med diet is not only a great eating pattern for overall health, but it can be especially helpful during menopause to aid in maintaining a healthy weight and avoiding the risks associated with changes in hormone levels, such as heart disease.

As the name entails, the Med diet is based on the eating patterns of countries bordering the Mediterranean Sea.

It’s believed that people in this area are healthier and have lower incidences of chronic disease compared to those who partake in the traditional Western diet.

The Med diet encourages more frequent consumption of fruits, vegetables, whole grains, nuts, seeds, legumes, and healthy fats such as olive oil. It also emphasizes lean proteins, mostly fish, while limiting highly processed foods, added sugars, refined grains, red meat, and alcohol in the diet. (Source)

Research has found this eating pattern may help menopausal women with weight control as well as improvement in certain symptoms associated with menopause. (Source)(Source)

Frequently Asked Questions


Can Superfoods Balance Hormones?

Superfoods themselves will not balance hormones however, incorporating a variety of them into a balanced diet can.

Choosing a nutrient-rich diet, along with other healthy lifestyle factors can help to balance out hormone levels naturally, making fluctuations during menopause less severe.

How Do You Lose Belly Fat From Menopause?

Unfortunately, there is no way to target fat loss in a specific area however, choosing a healthy diet with regular exercise and an emphasis on high-quality sleep can encourage a healthy weight.

During menopause, the changes in hormones can result in excess weight in the midsection, which is a normal response but can increase the risk of certain health conditions.

Being conscious of your diet and your exercise routine can help improve this and reduce your risk.

What Foods Are Good For Weight Loss During Menopause?

Consuming a variety of nutrient-dense foods can help the most with weight loss during menopause.

Additionally, make sure to include balance in your diet, prioritizing protein during meals and snacks and leaning towards more whole foods versus processed foods.

Following certain diet guidelines, such as the Med diet, can help to encourage weight loss as well.

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