Some women appear to sail through menopause with ease, transforming into nonfertile yet still sexy and sophisticated women of a certain age without breaking a sweat. For the vast majority, however, the experience is rockier: An estimated 80% have at least one menopausal symptom, which can range from occasionally waking up drenched in sweat to daily hot flashes that surprise you during important client meetings and dinner with your fiancé. And did we mention the brain fog, loss of libido, vaginal dryness, insomnia and moodiness?
If you’re unlucky enough to have some—or several—of these problems, you can be fairly sure that hormonal fluctuations are to blame. Oftentimes, the worst menopausal symptoms occur during perimenopause, aka the change before the change. Menopause (the complete absence of your periods) occurs, on average, at age 52, but the transition that precedes it can last for two to eight years.
During perimenopause, your ovaries start producing less estrogen, but it’s not a slow and steady decline. Instead, levels of estrogen and progesterone (another hormone produced by the ovaries) tend to bounce around erratically before eventually plummeting. “That rollercoaster is really what’s giving you mood swings, hot flashes and night sweats,” says Elizabeth Ward, M.S., RDN, co-author of The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness. “Some women report rage. Others develop brain fog and wonder if they’re starting to have dementia, though most of the time they’re not.”
If you’ve told your doctor that you’re struggling, they might have offered to write you a prescription for hormone therapy. Indeed, hormones are the most effective treatment for common menopause symptoms, and the benefits outweigh potential risks for many people. Whether you opt for hormone therapy or not, this transition is also a good time to take a closer look at your diet and consider making some tweaks.
What to Eat for Common Menopause Symptoms
If you’re seeking hard proof that eating specific foods or following a certain dietary pattern will make menopausal symptoms vanish, you’re going to be hard-pressed to find it. “Data is very mixed, and we don’t have all the answers, mostly because different women respond to different things,” admits Robin Foroutan, M.S., RDN. What we can say at this time is that “when you create a diet that supports your body and provides the nutrients for your body to function optimally, things generally go a little smoother.”
Your best move is to make sure you’re eating a balanced diet that contains all the key nutrients you need for good health. At this stage of life, fiber, protein, omega-3 fatty acids, calcium and magnesium are especially important. If you focus on eating mostly nutrient-dense, whole foods—with an emphasis on vegetables, legumes and high-quality protein—you’ll probably get most of what you need, says Foroutan.
Alyssa Dweck, M.S., M.D., FACOG, a board-certified practicing gynecologist and certified menopause provider, recommends the Mediterranean diet, which is rich in lean protein, fruits, vegetables, whole grains and olive oil. Salt tends to be used sparingly; herbs and spices lend flavor.
While this dietary pattern is best known for being associated with a lower risk of heart disease and certain cancers, anecdotal reports and observational studies suggest that women who follow it might transition into menopause more easily. In one study, women whose diets were most closely aligned with this eating pattern were least likely to have severe symptoms, including sleep trouble and depression. The researchers noted that consuming legumes and olive oil might be particularly helpful.
While researching their book, Ward and her co-author, Hillary Wright, M.Ed., RDN, determined that the “best way to eat for menopause is a mash-up of the Mediterranean diet and the DASH diet,” which stands for Dietary Approaches to Stop Hypertension and emphasizes reducing sodium while increasing healthier minerals like potassium, calcium and magnesium. Ward’s advice: Load up on plant foods (but you don’t have to go meat-free), eat mostly unprocessed or minimally processed foods, and limit saturated fat and added sugar.
Because the risk for osteoporosis increases post menopause, she advises aiming for 1,200 milligrams of calcium daily. Getting enough protein is also crucial as you age to help prevent sarcopenia, the overall loss of strength and muscle mass. Ward recommends approximately 0.5 grams of protein per pound of body weight. (That works out to about 75 grams of protein for someone who weighs 150 pounds.)
Whether you choose a Mediterranean-style diet or not, it might be worth adding a few specific foods to your plate more often. There’s no guarantee that doing so will alleviate menopausal symptoms, but there’s little risk to giving it a try. A few worth considering:
If you’re plagued by hot flashes …
Try: Edamame
Step One: Cut back on spicy foods, hot beverages, alcohol and caffeine. “They can make hot flashes, fatigue and other menopause symptoms worse,” says Foroutan.
As for what to eat more of, soy is your best bet, though keep in mind that most studies on the subject have been small. If soy works—and it might—it’s because it’s a phytoestrogen, a plant food that contains a weak form of estrogen.
Foroutan advises sticking with minimally processed soy foods like edamame, tofu and tempeh, and pairing them with seaweed (perhaps in a seaweed salad, miso soup or dried seaweed snacks). Soy is a great source of plant-based protein, but it “can inhibit the absorption of iodine, which is critical for thyroid health as well as breast health,” says Foroutan. Seaweed provides a natural source of iodine, as well as prebiotics that feed the good bacteria in your gut.
You may recall that soy was once considered risky in terms of breast cancer risk. While it’s wise to check with your doctor if you’ve had cancer, most experts now believe that a serving or two of soy foods (not supplements) each day is perfectly safe for most women.
If your mood is a mess …
Try: Pineapple or nuts
The same hormonal fluctuations that cause hot flashes raise the risk of anxiety or depression flaring at midlife. For moderate to severe mental health problems, seeing a therapist and/or taking medication is almost always the way to go. But for mild moodiness, dietary tweaks—combined with adequate exercise and practicing stress-reducing techniques—might make a difference, says Foroutan.
Magnesium, B vitamins and zinc are all key nutrients in how our bodies make calming neurotransmitters, so emphasizing foods high in these nutrients can be helpful, adds Foroutan. Nuts such as cashews are good sources of all three.
Pineapple could also help—it’s rich in vitamin C as well as tryptophan. Vitamin C is important for supporting your adrenal glands, which produce the stress hormone cortisol. The adrenals also produce sex hormones like estrogen, progesterone and testosterone, which means they’re meant to pick up a little of the slack when the ovaries stop producing estrogen at menopause, says Foroutan. Other good sources of vitamin C include citrus, kiwi and bell peppers.
Tryptophan is an amino acid that’s a precursor to serotonin, a calming brain chemical that plays an important role in keeping depression at bay. Other good food sources of tryptophan include lean poultry and fish.
If you’re feeling mentally foggy …
Try: Celery juice
Could you be dealing with early-onset Alzheimer’s or another serious cognitive problem? It’s possible, and it’s worth getting screened if you’re really concerned. But most midlife women who complain of brain fog are dealing with something much more innocuous. One common problem, says Foroutan, is dehydration. Studies have shown that even mild dehydration can make it harder to concentrate.
The obvious fix: more fluids. “For your brain to function at top level, you definitely need to be hydrated,” says Ward. One beverage you might not have considered sipping is celery juice. It’s loaded with electrolytes, which can help maintain water balance in your body, says Foroutan. Water-rich veggies in their whole form, including celery and cucumber, also help.
If you need some other brain food to (literally) chew on, opt for fatty fish like wild salmon, mackerel and herring. These all contain DHA, a type of omega-3 fatty acid that benefits brain tissue and might help you stay sharp as you age.
If your libido is lagging …
Try: Oysters
There’s something to their reputation as an aphrodisiac: Oysters are incredibly rich in zinc, a mineral that’s correlated with higher levels of testosterone, a hormone that’s important for desire and arousal in both men and women. A study found that postmenopausal women who were randomly selected to take a zinc supplement reported improvements in sexual desire, arousal, orgasm, satisfaction, vaginal moisture and pain during intercourse.
Not into oysters? You can also get some zinc from beef, king crab and pumpkin seeds. That said, Foroutan explains that none of these foods has the power to magically revive a sex life in someone whose testosterone levels are extremely low. Foroutan recommends that women struggling in this arena ask their doctor if they should have a blood test to check their levels.
If you’re having trouble sleeping …
Try: Tart cherries
If you’re having trouble drifting off, you might benefit from more melatonin, which is a get-sleepy hormone your body produces when exposed to darkness.
Several foods contain melatonin, including tart cherries, milk and pistachios. While eating them is unlikely to make you instantly sleepy, consuming more throughout the day might make a difference when bedtime rolls around. Preliminary research has found that people who add tart cherry juice to their diet fall asleep more quickly and spend more time snoozing.
Meanwhile, don’t forget about sleep hygiene measures, which are crucial. Nix alcohol and caffeine several hours before bed, limit exposure to blue light (including from your phone and tablet) and get regular exercise. Not only has it been shown to promote healthy sleep, but research has found that midlife women who are active are better able to manage menopausal symptoms, including hot flashes.
Post-Menopause Health Risks—and How to Lower Them
If you’re lucky enough to live into your 90s, you might be spending around 40% of your life in the post-menopausal phase. Ward’s advice: Plan for it like you would for retirement.
“During that run-up to menopause, you should start taking a look at your lifestyle, including what you eat,” says Ward. That’s because certain health risks increase when your periods end, largely thanks to the massive decline of estrogen in your body. Here are a few you should know about.
Cardiovascular Disease
Before menopause, women have a lower risk of heart attacks and strokes compared to men. That changes at menopause, when the protective effects of estrogen disappear. Many postmenopausal women also find that their cholesterol levels rise at this time.
Generally speaking, a heart-healthy diet emphasizes fruits and vegetables, whole grains, legumes, nuts and heart-healthy fats like olive oil and avocado. If you want to add a superstar ingredient to your diet at this time, consider beets: They’re high in nitrates, a substance that your body turns into nitric oxide to promote blood flow and healthy blood pressure.
Remember that cutting back on salt is also crucial for heart health, says Dweck. Instead, add flavor to your food with spices.
Osteoporosis
Don’t wait until you’re in your 80s and worried about breaking a hip to pay attention to bone health. “Bone tissue really needs estrogen to hold onto the calcium and other minerals that provide strength,” which is why osteoporosis risk increases post-menopause, says Ward. Foods that support bone health include dairy, dark leafy green vegetables, prunes and soy.
For a surprising source of dietary calcium, consider tahini, a Mediterranean dip that’s made from calcium-rich sesame seeds. “You can use it as a sauce or add it to your salad dressing,” says Foroutan.
To absorb calcium, you’ll also need plenty of vitamin D, which is mostly found in fortified dairy, though other foods, including salmon and soy beans, also have some. Other minerals like magnesium (from whole grains and dark, leafy greens) and boron (in avocado and peanuts) are also important. “Calcium gives bone hardness, but you need other minerals to make a strong, flexible bone,” says Foroutan.
Cancer
Cancer risk rises with age. While breast cancer is more common after menopause, so are colon, lung and other cancers.
From a dietary perspective, loading up on fiber and antioxidants while eating in a way that helps you manage your weight is ideal. “One of the best ways to lower breast cancer risk is to achieve and maintain a healthy weight,” says Ward. Many breast cancers are hormonally driven, and fat cells produce estrogen as well as increase insulin resistance—meaning that insulin isn’t used efficiently, so your body has to produce more and more. Yes, that may lead to type 2 diabetes, but it may also predispose you to breast cancer because insulin is a growth hormone and may encourage abnormal cells to multiply.
Limiting alcohol is also important for reducing your risk of breast cancer; it’s a carcinogen and it increases levels of estrogen, which can increase the risk for certain types of breast cancer.
Obesity and Diabetes
Weight gain and redistribution of body weight are common around menopause. Hormonal changes, loss of muscle mass, and lifestyle factors (including diet and exercise) can all play a role. “The dreaded ‘menopot’ isn’t just a cosmetic issue; it also raises your risk of heart disease and diabetes,” says Dweck.
Changing up your diet should help. Again, the Mediterranean diet is a top pick, as it may help with weight loss while lowering the risk of type 2 diabetes, says Dweck. If dietary changes alone aren’t doing enough, ask your doctor if a GLP-1 medication might help.
Meanwhile, when it comes to all of the above health issues, don’t forget about exercise. “A healthy diet is great and important, but it can’t do it alone,” says Dweck.
Design elements: Getty Images. EatingWell design.
When Diet Isn’t Enough
You’ve tweaked—or even overhauled—your diet but are still struggling with symptoms like hot flashes and vaginal dryness. Now what? Maybe it’s time to think about a prescription.
Prescription menopausal hormone therapy is the most effective remedy for moderate to severe vasomotor symptoms (including hot flashes and night sweats), according to The Menopause Society. Hormone therapy also lowers the risk of bone loss. Research suggests that it is safe for most women (without contraindications) if started by age 60 and within 10 years of menopause.
Other prescription options include low-dose birth control pills (if you’re still perimenopausal), as well as a few nonhormonal medications. Those include SSRI antidepressants like paroxetine, the incontinence drug oxybutynin and gabapentin (an antiseizure medication). Newer options include Veozah (fezolinetant), which works in the brain, and Duavee (conjugated estrogens/bazedoxifene), which contains a selective estrogen receptor modulator (SERM). Ask your doctor to review the pros and cons of these options.
Our Expert Take
There’s no magic food that will make hot flashes vanish or bring back the pre-menopause energy overnight. That said, some studies suggest that certain foods and nutrients may help ease symptoms like mood swings, sleep disruptions or brain fog, but more research is needed. Eating a balanced, nutrient-rich diet—especially one similar to the Mediterranean or DASH diet—can support your overall well-being through the menopausal transition and beyond. Focusing on nutritious foods that provide fiber, protein, heart-healthy fats and key nutrients like calcium and magnesium is a smart, evidence-based way to care for your changing body. And if symptoms interfere with your quality of life, talk to your healthcare provider about treatment options, including hormonal therapies, that can work alongside healthy lifestyle habits.
