5 miracle foods you should be eating during menapause

My sisters, listen up!

When it comes to navigating the menopause journey, the struggle is real…but nutrition can play a crucial role and mitigate some of that crazies and annoying symptoms that take over during this phase of life! I always say to my clients – ‘let’s start with nutrition” and often that resolves a LOT. So, here’s my top five foods that will empower you to conquer menopause with vitality and strength. Are you ready? Let’s dive in!

  1. Unleash the Power of Calcium: As your estrogen levels decrease, your bones need extra love. That’s where calcium steps in as your ultimate ally. Incorporate dairy foods like milk, cheese, and yogurt into your diet. Dairy free options are always available. I do the A-2 milk and make my own yogurt (click here for recipe) Don’t forget to load up on leafy greens such as kale and spinach, along with tofu, almonds, and fortified plant-based milk alternatives. Keep those bones strong and resilient!
  2. Ignite the Anti-Inflammatory Fire with Omega-3s: Menopause can bring some unwelcome inflammation! Achey joints anyone… I know! Omega-3 fatty acids are your best answer. Boost your intake of fatty fish like salmon, sardines, and mackerel. Fish haters…Plant-based powerhouses like flaxseeds, chia seeds, walnuts, and algae-based supplements also carry the torch of inflammation-fighting goodness. Let’s wave goodbye to heart disease risks!
  3. Unleash the Phytoestrogen Superheroes: Say hello to your menopause superheroes—phytoestrogens! These plant compounds work their magic by providing a gentle estrogenic effect. Embrace soy-based warriors like tofu, tempeh, and edamame. There’s a lot of negatives out there about soy so be sure and look for ‘water washed soy’ and products that are minimally processed. Another option… Sprinkle flaxseeds and/or sesame seeds onto your meals and savor legumes like chickpeas and lentils. Whole grains complete this phenomenal league of phytoestrogen champions. You can also find plant based soy protein shakes that can boost your phytoestrogens as well.
  4. Fiber: The Digestive Heroine: Menopause may throw some digestive curveballs your way, but fiber is here to save the day. Stock up on whole grains such as oats, quinoa, and brown rice. Fill your plate with a vibrant array of fruits, vegetables, legumes, and nuts. Together, they form an unstoppable force that maintains a healthy weight and keeps your digestion on track. Let’s conquer those menopause challenges! click here for more on fiber and gut health.
  5. Vitamin D: The Sunshine Vitamin: Don’t let menopause dim your radiant glow! Vitamin D is your secret weapon for bone health and immune support. Bask in the natural sources of this sunshine vitamin by getting outside in the sunshine and indulging in fatty fish like salmon and mackerel. Don’t forget those golden egg yolks! Fortified foods like milk and orange juice also join the ranks. Remember, if your sunshine intake needs an extra boost, consult your doctor for advice on supplements.

Now that you’re armed with this nutritional wisdom, remember that it’s just one piece of the puzzle. Embrace a well-rounded diet, tailor-made for your unique needs, and consult with healthcare professionals or registered dietitians who will guide you through this transformative journey. Menopause is your opportunity to rise, reignite your inner fire (and I don’t mean hot flashes!), and embrace life with unstoppable energy!

Together, we will triumph over menopause and celebrate your phenomenal journey of empowerment.

Check out this post on the power of probiotics…another crucial ingredient to add to your diet when navigating menopause…

Gut Friendly Food: Probiotics