Nutrition during menopause

💛 Nutrition during menopause is extremely important – not only because of the physical changes, but also because with the right menu, you can greatly alleviate symptoms such as hot flashes, mood swings, weight gain, insomnia or fatigue.

🥦 What happens during menopause?

During this period, estrogen levels begin to fall, which affects:

• metabolism (we gain weight faster),

• bones (higher risk of osteoporosis),

• heart (higher risk of heart disease),

• mood (swings, anxiety, irritability).

That’s why nutrition is your most powerful “natural hormone” 💪

✅ What to include in your diet?

1. Protein – for muscles, bones and satiety

• Fish (salmon, sardines), chicken, legumes, eggs, Greek yogurt

• Help prevent muscle loss and reduce snacking

2. Healthy fats – for hormones and heart

• Omega-3 fatty acids (salmon, flaxseeds, walnuts, chia)

• Avocado, olive oil – support hormone balance

3. Calcium + vitamin D – for bones

• Calcium: yogurt, broccoli, almonds, sardines, kale

• Vitamin D: sunshine + supplement (if you are often indoors or in winter)

4. Fiber – for digestion and sugar balance

• Whole grains, fruits, vegetables, chia seeds

• Help prevent constipation and regulate appetite

5. Phytoestrogens – natural plant estrogen

• Soy (tofu, tempeh, soy milk), flaxseeds, sesame

• May relieve symptoms such as hot flashes and mood swings fluctuations

🚫 What is good to avoid or limit?

• Processed carbohydrates and sugars (cause inflammation and mood swings)

• Alcohol and caffeine (can worsen insomnia and hot flashes)

• Salt (due to the risk of high blood pressure and osteoporosis)

• Saturated fats (sausages, processed meats – increased risk of cardiovascular disease)

🌿 Bonus: Supplements that can help

• Vitamin D3 + K2

• Magnesium – for sleep, muscles, nerves

• Ashwagandha or maca – an adaptogenic herb for better well-being

• Omega-3 – anti-inflammatory

• Collagen – for skin, joints and intestines

🍽 Example of a one-day menu:

Breakfast: oatmeal with flax seeds, blueberries, almonds

Snack: Greek yogurt + a spoonful of honey + a few walnuts

Lunch: grilled salmon + quinoa + steamed vegetables (broccoli, carrots)

Snack: apple + a piece of dark chocolate

Dinner: tofu with roasted vegetables and brown rice

Before bed: chamomile tea or a warm drink with magnesium