Nutritious Foods for Menopause: Support Your Health & Well-being

Menopause often brings a myriad of changes within a woman's body, primarily due to a decrease estrogen and hormone levels. Incorporating certain foods into one's diet may be a good way to alleviate symptoms naturally. Below are some key nutritional choices that can help make this transitional period a bit more manageable.

Calcium

• Eating yogurt is an easy way to keep bones strong.

  Great, healthy sources of bone-preserving calcium include dairy products such as low-fat milk, yogurt, cheese, legumes, and also fish that are canned with bones, such as sardines and salmon.

Phytoestrogen

• A little broccoli goes a long way

  Phytoestrogens are plant chemicals similar in structure to estrogen and may mildly mimic the effect of estrogen in the body. Good sources include fruits and vegetables, flaxseed and beans.

Fiber

• Wheat bread is an delicious way to improve digestion

  Aim for at least 20 grams of fiber daily, which can help to reduce the constipation common during menopause. Whole-grain carbohydrates, legumes, and fruits and vegetables are great sources of fiber.

Soy

• Try eating cereal with a splash of protein-rich soy milk.

  It's possible that eating soy can help to ward off hot flashes, but researchers are still debating its benefits. Soy does help to lower cholesterol, thus protecting the heart and arteries. Soy-rich foods include tofu, soy milk and cheese and soy beans, like edamame.

Fats

• Fish contain fats that are good for the body.

  Incorporate food selections that are considered "good fats" and are sources of omega-3 fatty acids, such as olive oil, canola oil and fish.

Beverages

• Hydration yields better health

  Drinking water to improve hydration and help flush kidneys is essential, and fruit juices are full of vitamins and minerals. Citrus beverages also contain high levels of phytoestrogens.