Menopause and Nutrition

How Nutrition can help you in the Menopause

Menopause is marked by estrogen decline and can be an awful time for women. This hormone is very important because it is responsible to regularize our period. In addition to these factors, this period negatively affects the metabolism that can lead to weight gain, affect cholesterol levels and decrease bone density.

Furthermore, menopause is marked by some symptoms, such as hot flashes, difficulty to sleeping, night sweats, and mood changes, but some women, the lucky ones I guess, don’t have any symptoms, besides that it’s very common to raise the risk of fractures.


Menopause starts in the woman’s life when she reaches fifty years old, but it can happen earlier or later, so an important tip is to pay attention to your body and be alert to the symptoms. Although menopause can’t be avoided, there’s no need to stress about it; some tips can help with the symptoms and consequences of this hormonal dysregulation.


It’s important to treat this time with kindness and love!

smiling senior lady with stickers on face in beige studio
Photo by Alex Green on Pexels.com

Be active

The practice of exercise is a thing that everyone, independent of age, must do. Making your body active can bring many benefits, helping the production of serotonin in your body, the hormone of happiness, that helps with weight loss. Besides outdoor exercises can help with vitamin D. Also, you have less risk of becoming a sedentary person, once your body performs the physical activity.

During menopause, this practice is essential because it can help with the symptoms and consequences this period brings to your life. The exercise routine helps with the cholesterol levels, with the mood, helps a little with insomnia, and helps maintain or lose weight.

woman girl silhouette jogger
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Eat healthily

Taking care of your food quality is very important, but in this Menopause period, some food helps and others can make the symptoms even worse. Let’s look at what to take during this time:

Vitamin D – it’s very important to see your levels of vitamin D, because your body uses them to absorb Calcium, helping to decrease the risk of fractures. Safe exposure to UVR is what makes your body produce this vitamin.

Calcium – Include this vitamin through the milk and dairy products, green vegetables, tofu, soy, chickpea, oat, linseed, spinach, sardine, and broccoli.

Linseed – besides being a calcium source, this seed is a phytosterol that helps during menopause. Another good thing about this food is the versatility, you can use it in juice, salad, yogurt, etc.

Omega 3 – We know, Omega 3 helps to prevent heart disease, but, this nutrient can help in menopause too. It helps with mood changes and cholesterol levels. So, try to include fish, nuts, linseed, and chia seed in your diet.

Water – Keep yourself hydrated which helps to mitigate hot flashes. 

Fruit and Vegetables – This is a general tip where we should always eat food rich in vitamins, minerals, and fiber.

flat lay photography of vegetable salad on plate
Photo by Ella Olsson on Pexels.com

Love yourself

Finally, the most important one is to love yourself. These symptoms are common in a woman’s life but it’s important to work on your self-esteem. If you treat yourself with kindness, consequently, you will take care of your health and change bad habits for good ones.

So, love yourself!

Author: Camila Saad (Nutritionist)