Foods You Should Consume During Menopause – Signs, Symptoms, Diet

New studies have discovered that adding the right king of food to your diet when you approach menopause can not only reduce its symptoms but also prevent them. The earlier you do this, the easier your menopause can be. Many symptoms of menopause are quite bothersome but nothing more, like hot flashes and dry skin. However, some other of these changes can lead to long-term health problems on women such as bone loose and sometimes high cholesterol.

People who follow the right diet for their menopause can help prevent or even reduce the symptoms of menopause and most of the times they can prevent illnesses like osteoporosis and cardiovascular disease.

According to member of American Dietetic Association and owner of Back to Basics Nutrition Consulting in Redding, Conn, Lisa V. Bunce, RD, a lot of kinds of food are excellent for the health of women who are going through menopause by helping ease its symptoms like weight gain, bloating, dry skin, bone loss, hot flashes, etc.

Women who include these kinds of food very early in their diet will definitely make their years to come a lot easier to go through.


A decrease in estrogen in menopause can cause uncomfortable symptoms such as vaginal dryness and dry skin. Women who complain about this usually are suggested to drink at least 8 glasses of water a day, which can help them keep their skin’s moisture and avoid dryness.

By drinking water, women also decrease their bloating that usually occur with changes in hormones. These changes are very common during the years just before periods are coming to their end. This stage is usually called perimenopause.


The bone loss during menopauses accelerates due the loss of estrogen. Therefore, it is of great importance to consume calcium. Try to take at least 1,200 milligrams of calcium each day when you are not getting estrogen replacement. Or just take 1,000 milligrams per day if you ARE taking estrogen replacement therapy. This will help you maintain the amount of calcium you need, since it is difficult to do so only with your diet. Bunce suggests a combination of foods that are rich in calcium in your diet such as milk, non-fat yogurt and calcium supplements.

Vitamin D

Protect your bones during menopause by consuming the right amount of vitamin d. People usually get their vitamin d from the sun. However, doctors often suggest women who are going through menopause to take vitamin D supplement because it is sometimes difficult obtain the necessary amount of Vitamin D only though their diet especially if they are in cold weather countries or during winter season. Normally doctors recommend taking 600 international units of Vitamin D every Day but it is best for you to ask your doctor the right amount for you since Bounce suggest women to take 1,000 to 2,000 international units pet day.

Other elements you should include in your during your diet are:

  • Fruits and vegetables
  • Whole grains
  • Iron
  • Soy
  • Low-calories food

These kinds of food will definitely make sure you have a plane life during those uncomfortable changes women go through during menopause.