Menopause is a natural stage of life that every woman experiences in her own way. It comes with changes—some welcome, some challenging—but the good news is that what you eat can make a big difference in how you feel. A balanced, nutrient-rich diet can support your overall well-being, ease discomfort, and help you navigate this transition with more energy and confidence.
The Stages of Menopause
- Perimenopause – The transition phase leading up to menopause, lasting a few months to several years. Hormonal fluctuations can cause hot flashes, mood swings, and other symptoms.
- Menopause – Officially marked when you haven’t had a period for 12 months. Some symptoms may continue but often become less intense.
- Postmenopause – Begins after menopause and lasts for life. Symptoms usually decrease over time.
Common Symptoms & Natural Support
Hot Flashes & Night Sweats
- Milk Thistle – May help reduce frequency and severity.
- Black Cohosh – Can support relief from hot flashes and sweating.
Mood Swings & Anxiety
- Ashwagandha – May promote emotional stability and reduce stress.
- St. John’s Wort – Can help ease mild depression and irritability.
Vaginal Dryness & Low Libido
- Ginkgo Biloba – May improve circulation and support sexual health.
- Vaginal Moisturizers – Help maintain comfort and elasticity.
Sleep Issues
- GABA – Aids relaxation and sleep quality.
- Magnesium – Supports muscle relaxation and melatonin production.
Weight Changes & Metabolism
- Berberine – Can help regulate blood sugar and support a healthy weight.
Essential Foods for Menopause Support
- Calcium-rich foods – Supports bone health. Include yogurt, cheese, sardines, tofu, leafy greens, and almonds.
- Antioxidant-rich foods – Reduces inflammation and supports heart health. Eat berries, citrus fruits, leafy greens, mushrooms, and peppers.
- Healthy fats – Important for heart and brain health. Sources include salmon, nuts, seeds, avocados, and olive oil.
- Protein – Helps maintain muscle mass and bone strength. Opt for lean meats, eggs, dairy, beans, lentils, and tofu.
- Phytoestrogen-rich foods – May help ease symptoms naturally. Found in soy products, flaxseeds, lentils, cruciferous vegetables, and whole grains.
- Fiber – Supports digestion, heart health, and weight management. Eat more beans, whole grains, nuts, seeds, fruits, and vegetables.
- Probiotics – Promotes gut and vaginal health while potentially reducing inflammation. Include kimchi, sauerkraut, miso, yogurt, and kombucha in your diet.
Additional Lifestyle Tips
- Hydration – Drink plenty of water to stay hydrated and help with symptom management.
- Limit processed foods – Reducing sugar and processed foods can help manage weight and reduce hot flashes.
- Stay active – Regular exercise supports bone and heart health, reducing the impact of menopause symptoms.
Additional Support
Diet, exercise, and stress management can also play a big role in easing menopause symptoms. Some women may benefit from Hormone Replacement Therapy (HRT) – talk to your healthcare provider to find the right approach for you.
Taking care of yourself during menopause doesn’t have to be complicated. Simple dietary shifts, along with an active lifestyle, can help you feel your best. Always consult a doctor before making significant changes to your diet or lifestyle.
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