Whole Grains: Foods like oats, brown rice, and whole wheat bread are high in fiber and can help regulate digestion and manage weight, which can fluctuate during menopause.
Leafy Greens: Spinach, kale, and other leafy greens are rich in calcium and magnesium, which can help support bone health, which may be at risk during menopause.
Soy: Soybeans and soy products like tofu and soy milk contain phytoestrogens, which may help reduce hot flashes and other menopausal symptoms.
Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can help reduce inflammation and support heart health, which is important during menopause.
Nuts and Seeds: Almonds, flaxseeds, and chia seeds are high in omega-3s and other nutrients that can help reduce inflammation and support heart health.
Fruits and Vegetables: Berries, citrus fruits, and colorful vegetables are rich in antioxidants, which can help reduce inflammation and support overall health during menopause.
Lean Protein: Chicken, turkey, and legumes are good sources of protein that can help support muscle mass, which may decrease during menopause.
Dairy or Fortified Plant-Based Milk: Dairy products and fortified plant-based milks are good sources of calcium and vitamin D, which are important for bone health.
Water: Staying hydrated is important during menopause, as it can help reduce hot flashes and support overall health.
Herbal Teas: Chamomile, peppermint, and ginger teas can help promote relaxation and reduce stress, which may help manage menopausal symptoms.