Menopause: What diet can naturally reduce discomfort?

Every woman who goes through this will tell you, when menopause is not experienced well… we are ready to consider all possible solutions to get through this period in a more comfortable and serene way!

Grandma's tips, dietary supplements , sophrology, nutrition…

When symptoms affect you daily and impair your quality of life, every action or piece of advice carries precious hope.

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

What foods should be prioritized?
Which ones should be avoided?

Discover the best dietary advice 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 , women's bodies undergo numerous and significant changes. A suitable diet can help counteract some of these changes and reduce certain imbalances.

Indeed, hormonal fluctuations (a 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,

• depressive episodes of varying degrees,

• disrupted body thermoregulation

• Reddening skin, sudden sensation of heat (hot flashes), excessive sweating,

• Slowed metabolism, therefore easier fat storage

• decreased bone density

• joint pain,

• vaginal and skin dryness,

• decreased libido ,

• urinary problems.
  
  

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

What foods should be favored during menopause?

Before going shopping, to guide your choice at the restaurant or to inspire you with different menus, here is a list of foods to favor to better experience your 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 mucous membranes).

In which foods can they be found?

• Oily fish (salmon, sardines, mackerel)

• Chia and flax seeds

• Vegetable oils (rapeseed, flaxseed, 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 they be found?

• Dairy products (yogurt, cheese, milk)

• Green vegetables (cabbage, spinach, broccoli)

• Almonds and sesame seeds

• Oily fish and eggs (rich in vitamin D)

Tip: Get 15 minutes of sun exposure a day to naturally boost your vitamin D production! You'll also find plenty of vitamins in our special menopause supplement regimen . A simple and natural way to meet your needs during this time.

Protein and calcium to preserve muscle mass

As we age, we naturally lose muscle mass. A good protein intake helps maintain a toned body and bone health, preventing muscle loss.

In which foods can they be found?

• Lean meats (chicken, turkey)

• Eggs and dairy products

• Legumes (lentils, chickpeas)

• Plant-based proteins (tofu, tempeh, seitan)
  
  

Tip: Combine animal and plant-based proteins for optimal balance!

Fibers for optimal digestion and stable weight

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

In which foods can they be found?

• Fresh fruits and vegetables

• Legumes

• Whole grains (brown rice, quinoa, wholemeal bread)

• Seeds and nuts
  
  

Tip: Add vegetables or fruit to every meal and choose whole grains!

Water for optimal hydration and overall health

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

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

Particularly during menopause, water should be consumed at will.

For your health, whatever stage of 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 benefits your overall health .

PS: The 5 fruits and vegetables a day is not just an advertising slogan.

What foods should be avoided during menopause?

Did you know that reducing or eliminating the foods listed below could directly improve menopausal symptoms ? And all this, in addition to positively impacting your overall health and reducing your risk of disease.

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

• Fast-acting sugars : They promote weight gain and blood sugar spikes. Avoid sodas, pastries, candy…

• Alcohol : It worsens hot flashes and can weaken bones.

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

• Saturated fats : Found particularly in processed foods, they increase cardiovascular risk.

While the foods mentioned above will not help you during menopause, they can be harmful to your health at any stage of life if consumed in excessive quantities.

Does a zero-tolerance policy 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 bread slice with almond puree

• Green tea

Lunch :

• Lentil salad with avocado and salmon

• Steamed Broccoli

• Brown rice

To taste :

• A handful of almonds or a glass of soy milk

• A fresh fruit

Dinner :

• Vegetable stir-fry with tofu

• Quinoa

• Herbal infusion

And if you're having trouble meeting your daily nutritional needs, consider dietary supplements !

Your most frequently asked questions about diet and menopause

1. What are the best dietary supplements for menopause?

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

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

Yes! By favouring protein, fibre and good fats, while reducing sugar and processed foods, which are often too rich.

3. Can diet improve vaginal dryness during menopause?

Yes! Consuming omega-3, good fats and good hydration contribute to the suppleness of the vaginal mucosa.

As you've probably gathered, this isn't about dieting or deprivation, but about adaptation. During your meals, favor certain types of foods while reducing your consumption of others.

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

In addition to taking care of your physical health, you are taking care of your mental health!

The power is on your plate! Make your diet a valuable ally to get through this stage with complete serenity.

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

A small dietary effort for a restored overall sense of well-being? We agree, it's worth it.
So, ready to consume differently?