We’ve heard people describe menopause as a second puberty, which was uncomfortable enough the first time around! Common symptoms of menopause, like increased appetite, mood changes, fatigue, and sleep disturbances, can lead to struggles with weight gain, more cravings, and emotional eating. It’s frustrating for women to be “doing all the right things,” but not feeling their best because of biology.

Nutrition can influence these menopause symptoms and their severity (for better or worse). There are some nutrients to pay special attention to during this time.

To start, protein. The amount of protein you need goes up as you age. During menopause, the rate at which you can lose muscle speeds up, especially if you are not active. To minimize this, it’s recommended to aim for 20-30 grams of protein at meals. This amount is also shown to help keep you fuller, longer, which can help manage your hunger level and cravings. It is ideal to get your protein from whole food first and include a variety of lean meats, low-fat dairy products, and try including some plant-based sources, like quinoa and tofu. If you are having trouble getting enough through food, then a quality supplement may help (ask your dietitian for recommendations).

Contrary to what you might have heard, the consensus from research shows that having soy is safe and recommended to help reduce menopause symptoms, especially mood swings and hot flashes. In fact, isoflavones, a compound in soy food, have been shown to reduce the risk of hormone-dependent cancers (like breast and endometrial). Soy overall is very nutrient-dense with protein, fiber, unsaturated fats, calcium, and iron. Some key foods include soy milk, edamame, miso, tofu, tempeh, soya, and natto. New to soy? Try soy milk at the coffee shop, snack on edamame beans, or order prepared tofu at a restaurant!

Next, fiber is important to include in your day. Fiber helps manage cholesterol, blood sugar levels, reduces your risk of breast and colon cancer, and may reduce menopausal symptoms, especially hot flashes. Women should be getting a minimum of 25 grams of fiber daily from foods like oats, wheat products, beans, nuts/seeds, fruit, and vegetables. This can help manage your hunger level and cravings as well. Upwards of 35 grams of fiber is most beneficial for reducing cholesterol and protecting your heart. It’s helpful to “frontload” your day with a high fiber breakfast. An example of this could be 1 cup cooked oatmeal (4g) with 1 cup berries (8g) and a tablespoon of chia seeds (3.5g) for a good 15g of fiber to start your day.

Bone loss during perimenopause is common leading to an increased risk of osteopenia or osteoporosis. Calcium needs increase for women over 50 to help maintain appropriate levels. Beyond bone health, calcium is an essential nutrient for other body functions, like helping your muscles move. In menopause, having enough calcium can improve how you sleep, your heart health, and brain function. However, calcium supplements are not as effective at preventing osteoporosis as once thought. Strength training and a calcium rich diet is much more effective. Dairy products are the best form because they also have vitamin D, which is required to help the body absorb the calcium we eat. If you don’t often have dairy, look for ultra filtered milk (which removes the lactose and makes dairy more tolerable for those of us with lactose intolerance) or dairy-free products fortified with calcium and vitamin D. Other food sources include leafy greens, almonds, chia seeds, soybeans, canned fish with the bones, and white beans.

Lastly, omega-3 fats (ALA, EPA, and DHA) are beneficial in menopause for healthy triglyceride levels, lowering blood pressure, and reducing the chances of developing anxiety and/or depression. ALA comes from plants like flax, chia, hemp seeds, edamame, and walnuts. EPA/DHA are primarily found in fish and shellfish. Minimum 2 servings weekly of oily fish (sardines, anchovies, mackerel, salmon, or herring) can get you enough of the omega-3’s you need. If you aren’t getting enough fish in your diet, it would be beneficial to use a fish oil supplement.

If you are experiencing menopause symptoms, it’s beneficial to add a variety of these foods to your daily diet. Stay mindful that during the menopausal transition, your needs for these nutrients increase. Your Dietitian can offer ideas and recommendations to help support you during this time to lessen the burden of these symptoms!

-Natalie Day, MS, RDN, LD