Menopause and food: check what to eat and what to avoid

Food has a great impact on the health of the body at any stage of life, so in menopause , they can be allies in health and the pursuit of well-being.

Balanced and diversified meals help to maintain weight and provide more disposition, since there is more supply of nutrients in a natural way.

In addition, preferring less industrialized and fresher foods – such as fruits and vegetables – assists in the control of blood glucose and blood pressure, also reflecting on the functioning and balance of body systems.

The way of eating can also impact the body, so avoid spending long hours without eating or overeating, eating very large meals (as excess calories can accentuate hot flushes).


What nutrients to consume?

Below you will find some foods that can compose the diet and alleviate some symptoms or deficiencies that menopause can cause:

Vitamin D

It is found in red meats, chicken, cheeses, eggs, milk and dairy products and fish. The vitamin participates in the metabolism and absorption of calcium, maintaining bone health, in addition to acting on neuronal activities.

Read more: Food source of vitamin D

C vitamin

It is found in citrus fruits, such as orange and lemon, as well as vegetables.

Vitamin C acts in maintaining the school, stabilizing cholesterol and helps the immune system (reduces infections, protects the body and acts as an anti-inflammatory).

Vitamin E

It is found in vegetable oils, whole grains, nuts, seeds (such as flaxseed), avocado and green leaves.

The vitamin acts as an antioxidant and acts by reducing hot flushes and atheromatosis. In addition, it has direct action on the tissues, helping to support the skin and health of the hair and nails.


Found in fruits, vegetables, meats, milks and whole grains, chromium participates in the action of insulin and in the metabolism of lipids.

Unsaturated fatty acids

Found mainly in flax seeds and olive oil.

This substance can decrease hot flashes, minimize anxiety and protect neuronal activity. In addition, the atrophy of the vagina and skin tissue can be minimized. In tumor cases, fatty acids can reduce the proliferation or growth of altered cells.


Foods like chickpeas, white beans and lentils are sources of copper.

The substance is essential to prevent anemia, improve symptoms of physical and mental tiredness , in addition to acting on the health of tissues, such as skin and cartilage.

B complex

The B complex is made up of 12 vitamins that can be found in foods such as sunflower seed, liver, beans, whole grains, milk, eggs and wheat germ, tuna, chicken and red meat.

Due to the diversity of the B complex, vitamins act in different mechanisms and participate in numerous functions in the body.

The reinforcement of the B complex can help to reduce anxiety, depression , hot flushes, improve bone and tissue health, in addition to improving cell formation and preventing symptoms and resulting diseases (such as enemies or weaknesses).


Some foods, like soy, contain isoflavones, which are considered natural or plant estrogens, a weak form of the hormone.

Some experts and studies indicate that the consumption of isoflavones can help to alleviate or control the uncomfortable symptoms of menopause. In addition, tofu, which is a soy cheese, and soy milk also contain the substance.

Although there is no scientific evidence on the effects of isoflavones during menopause, health institutes have been conducting research to ascertain the safety of consumption.


Sources of protein and low in carbohydrates , milk and its derivatives are foods that should be included in meals, as they are rich in calcium, which helps in maintaining bone health.

The nutrient can also be found in foods of plant origin, such as dark vegetables (broccoli, arugula and spinach).

Natural yogurts are easy to consume and provide a culture of microorganisms beneficial to the functioning of the intestine.

In addition, fish are good sources of omega 3.


The fibers help in the health of the intestine and help in satiety. Vegetables and vegetables, in addition to being rich in fiber, promote nutrition and assist in the health of tissues (such as skin and hair).

Oilseeds that are rich in fiber, such as nuts and flaxseed, can also help reduce hot flashes and, especially due to selenium, improve brain capacity and memory.

What not to consume?

Due to hot flashes (hot flushes) and excessive sweating, it is better to avoid strong spices or thermogenic foods, such as peppers, ginger and high calorie meals (as they can cause more heat sensation, in addition to favoring weight gain ).

It is also ideal to reduce processed foods , which are high in sodium and can promote fluid retention and swelling.

Fatty meats or high-fat foods, such as yellow cheeses, can impact cholesterol and triglyceride rates.

It is also indicated to moderate the consumption of soft drinks and coffee, due to caffeine, as they can impair the quality of sleep and favor anxiety and agitation.

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