Menopause: What diet can naturally reduce discomfort?

Any woman who has been through this will tell you that when menopause isn't a good experience, we're ready to consider all possible solutions to get through this period more comfortably and peacefully! 🪄

Grandmother's tips, food supplements , sophrology, nutrition...

When symptoms affect you on a daily basis and affect your quality of life, every action or piece of advice brings precious hope. 🙏

Today, we're telling you everything about the diet you should adopt during menopause to naturally reduce discomfort. 🍽️
Hot flashes, vaginal dryness , weight gain, sleep disturbances…

What foods should you favor? ✅
Which ones to avoid? ❌

Discover the best dietary tips for menopause and to optimize your daily well-being.
Ready to adapt your diet? Let's go!

Why is diet crucial during menopause?

During menopause, the changes that occur in a woman's body are numerous and not without consequences. With an adapted diet, it is then possible to counterbalance certain changes or even reduce certain imbalances. ⚖️

Indeed, hormonal fluctuations (drop in estrogen and progesterone) can cause various symptoms:

👉 The gradual cessation of the menstrual cycle and therefore of periods
👉 Increased fatigue, insomnia, night awakenings
👉 Greater sensitivity to stress and anxiety
👉 More or less marked depressive episodes
👉 Disturbed body thermoregulation
👉 Reddened skin, sudden feeling of heat (hot flashes), excessive sweating
👉 Slowing down of metabolism, therefore easier storage of fats
👉 Decreased bone density
👉 Joint pain
👉 Vaginal and skin dryness
👉 Decreased libido
👉 Bladder fragility
👉 …

By adopting a menopause-compatible diet, it is then possible to influence the functioning of one's body and one's general well-being.
Taking care of your health starts with what's on your plate , and this is even more true for women.
We tell you everything below!

What foods should you favor during menopause?

Before you go shopping, to help you choose a restaurant or to inspire you with different menus, here is a list of foods to choose from to help you get through menopause.

Good fats for the heart and mucous membranes

Essential fatty acids , particularly omega-3, contribute to hormonal balance , maintaining supple skin and hydrating mucous membranes (including vaginal).

In which foods can you find them?

• Oily fish (salmon, sardines, mackerel)

• Chia and flax seeds

• Vegetable oils (rapeseed, flax, walnut)

• Avocado and oilseeds
  

✨ Tip: Eat oily fish at least twice a week and add almonds or walnuts to your snacks!

Calcium and vitamin D for strong bones

With menopause, bone density decreases, increasing the risk of osteoporosis. Calcium and vitamin D are essential for maintaining strong bones.

In which foods can you find them?

• Dairy products (yogurt, cheese, milk)

• Green vegetables (cabbage, spinach, broccoli)

• Almonds and sesame seeds

• Oily fish and eggs (rich in vitamin D)
  

🌞 Tip: Expose yourself to the sun for 15 minutes a day to boost your vitamin D production naturally!

Protein and calcium to preserve muscle mass

With age, we naturally lose muscle mass. A good protein intake helps maintain a toned body, bone vitality , and prevent muscle loss.

In which foods can you find them?

• Lean meats (chicken, turkey)

• Eggs and dairy products

• Legumes (lentils, chickpeas)

• Plant proteins (tofu, tempeh, seitan)
  
  

💪 Tip: Combine animal and plant proteins for optimal balance!

Fibers for optimal transit and stable weight

With menopause, metabolism slows down and bowel movements can become slower. Fiber promotes optimal digestion and helps regulate blood sugar.

In which foods can you find them?

• Fresh fruits and vegetables

• Legumes

• Whole grains (brown rice, quinoa, whole grain bread)

• Seeds and nuts
  
  

🌿 Tip: Add vegetables or fruits to each meal and choose whole grains!

Water for optimal hydration and overall health

It may be stating the obvious, but drinking water is especially important during times when the body is under stress.

Water is essential for the proper functioning of the body, as it contributes to digestion, blood circulation, and the elimination of toxins. Proper hydration also helps maintain energy and concentration throughout the day. It also plays a key role in the health of skin and mucous membranes. Drinking enough water gives your body what it needs to function optimally! 💧

Especially during menopause, water is therefore at will.

For your health, whatever stage of your life you're in, remember to eat a balanced and varied diet. In addition to having a positive effect on the discomforts experienced during menopause, particularly hot flashes, this will also improve your overall health.

PS: 5 fruits and vegetables a day isn't just an advertising slogan. 😉

What foods should you avoid during menopause?

Did you know that reducing or eliminating the following foods can have a direct impact on improving menopausal symptoms ? And all this, in addition to having a positive impact on your health and reducing your risk of disease.

We apologize in advance, but in most cases, these are our favorite foods: rich, sweet, fatty, and appetizing… 🥲

🚫 Fast sugars : They promote weight gain and blood sugar spikes. Avoid sodas, pastries, candy, etc.

🚫 Alcohol : It makes hot flashes worse and can weaken bones.

🚫 Caffeine : In excess, it can disrupt sleep and increase irritability.

🚫 Saturated fats : Present in processed foods, they increase cardiovascular risk.

While the foods listed above won't help you during menopause, they can be harmful to your health at any stage of your life if consumed in excessive amounts.
Does zero-tolerance consumption seem too harsh or demanding? Opt for a reduction, which will be easier to maintain in the long term!

Example of a special menopause menu

🍽️ Breakfast :

• Plain yogurt + ground flax seeds

• Wholemeal toast with almond puree

• Green tea

🥗 Lunch :

• Lentil, avocado and salmon salad

• Steamed broccoli

• Brown rice

🍏 Snack :

• A handful of almonds or a glass of soy milk

• A fresh fruit

🍛 Dinner :

• Stir-fried vegetables with tofu

• Quinoa

• Herbal infusion

Your most frequently asked questions about diet and menopause

1. What are the best dietary supplements for menopause?

Omega-3, magnesium, calcium, vitamin D and soy isoflavones are particularly recommended.

2. Can weight gain be avoided with a good diet?

Yes! By favoring proteins, fiber and good fats, while reducing sugar and processed foods, which are often too rich.

3. Can diet improve vaginal dryness?

Yes! Consuming omega-3s, healthy fats, and staying well-hydrated all contribute to the suppleness of vaginal mucous membranes.

As you can see, this isn't about dieting or frustration, but about adaptation. During your meals, favor certain types of products while reducing the consumption of others.

A proper diet can help you better navigate menopause and alleviate its side effects and symptoms (hot flashes, mood swings, etc.). By incorporating the right vitamins and nutrients and avoiding dietary pitfalls, you can help maintain your hormonal balance, bone health, and intimate well-being.

In addition to taking care of your physical health, paying close attention to your diet will also improve your mental health.

The power is in the plate! Make your diet a valuable ally to help you get through this stage with peace of mind.

With these tips, you are finally ready to adopt a smart diet and thus considerably reduce your daily discomforts while increasing your quality of life.

A little dietary effort for a renewed sense of well-being ? We agree, it's worth it. 😘
So, are you ready to consume differently?