Menopause comes with a lot of ups and downs, and everything in between. As your hormones shift, you might notice all sorts of changes—some subtle, others impossible to ignore. So, how do you find your balance when Menopause feels like a nonstop rollercoaster?

While Menopause — means you’ve stopped having periods for a full 12 months — typically happens around age 51 (but for some women it can happen in their late 40’s or even late 50’s), you may start experiencing symptoms of the change much sooner than you would think. 

Perimenopause—the phase leading up to Menopause usually begins in your 40s, but for some, it can start as early as their mid-30s or as late as their mid-50s. During this time, shifting hormones can bring on countless symptoms like hot flashes, mood swings, low energy — just naming a few. 

Declining production of hormones in ovaries may start impacting your body—bones, muscle mass, metabolism etc.

Luckily, the foods you eat or avoid can make a significant difference and help alleviate symptoms of Menopause, support your health and overall well-being.

How foods impact symptoms

Eating well is important at any stage of life, but during Menopause your body needs extra care and patience. From changes in metabolism to increased risk of developing diseases like osteoporosis, high blood pressure and diabetes, adjusting your diet is important not just for preventing diseases but also alleviating symptoms.

That’s why I recommend a balanced diet, eating more vegetables, fruits, quality protein, and foods high in Phytoestrogens — to support your body through this transition. Although this might sound simple, making changes in your diet can be overwhelming. 

Where should you start? 

The Mediterranean diet is a great option—it’s packed with lean proteins, whole grains, and plenty of plant-based foods, making it a well-rounded choice for overall health.

But don’t stress about following a strict plan, because sustainability is the key. I want you to be realistic about what is sustainable in the long term for YOU. 

You want to make changes that you can make now and continue going forward. In other words, find a way of eating that fits your lifestyle,  includes foods you actually enjoy and is Menopause “friendly” at the same time—it’ll make all the difference in the long run.

Foods to eat

Here are some foods to incorporate into your diet and how they can help:

Bone-Building Foods

While you’re navigating hot flashes and night sweats, something else is changing behind the scenes—your bones. You may not feel it right away, but  Menopause accelerates bone loss, increasing the risk of osteoporosis over time.

“Your body builds bone up until about age 30. After that, you gradually start losing bone mass. During Menopause, this bone loss speeds up.”

That’s why it is important to incorporate bone-building foods into your diet:

1/ Calcium rich foods:

• Cow’s milk

• Yogurt

• Low-fat cheese

• Leafy green vegetables (kale, spinach, broccoli and collard greens)

• Brussel Sprouts

• Cauliflower 

• Soy products (Soybeans—also known as Edamame; Soy flour; Tofu; Soy milk; Miso paste—made of fermented soybeans; Natto—fermented soy beans)

2/ Vitamin D foods:

Our bodies need vitamin D to absorb Calcium. 
Luckily some foods are packed with this essential vitamin, like:

• salmon

• tuna 

• sardines 

• trouts

• swordfish 

• some dairy products 

• eggs

• mushrooms 

• fortified soy milk 

• fortified tofu

You can also get vitamin D through moderate sun exposure, just be sure about safe sun practices.

3/ Vitamin K foods 

Vitamin K helps activate proteins that are essential for bone formation. Leafy green vegetables and fermented soybeans called NATTO are good sources.

4/ High-Protein Foods

Protein is another important building block for bones. 
Foods like

• Lean meats

• poultry

• fish

• beans and lentils 

• soy products (edamame, tofu, Natto)

are all excellent sources of quality protein.

5/ Fruits and vegetables 

These provide a wealth of vitamins, minerals and antioxidants that contribute to supporting bone health and healthy bone density.

Anti-Inflammatory Foods

While all sex hormones (Estrogen , Progesterone and Testosterone) ping-pong during the Menopausal transition — the drop in Estrogen, in particular, sets off a wave of low-grade inflammation that can lead to body-wide complaints and unanticipated symptoms in the following areas:

‘I just don’t feel like myself anymore.’ 

• Digestive tract — causing gas, heartburn 

• Skin — can trigger or worsen rashes and blemishes, eczema, rosacea, also psoriasis flares can increase as well

• Joints — leading to stiff, achy swollen joints 

• Eyes — more than 6 in 10 women develop dry eye syndrome — dry, itchy, gritty, burning eyes 

• Ears — can lead to dizziness or vertigo

• Heart — palpitations or “flutters” 

• Allergies — hay fever can start or get worse, or you may find you’re allergic to foods that never caused trouble before, also you can experience  itching and swelling (fluctuating hormones can lead to spikes in the body’s production of histamine, which sets off these symptoms) 

Foods that can curb inflammation: 

Fruits and vegetables: Berries, apples, bananas, avocados, broccoli, carrots, dark leafy greens, tomatoes 

Nuts and seeds: Walnuts, almonds, flaxseeds, chia seeds 

Fish: Fatty fish like salmon, tuna, sardines, and mackerel 

Whole grains: Quinoa, whole-wheat bread, brown rice 

Legumes: Chickpeas, lentils, and other beans 

Herbs and spices: Turmeric, garlic, and other spices 

Dairy: In moderate amounts

All in all, we know that hormonal changes during Menopause can throw you for a loop. 

Luckily, keeping your diet balanced (and still tasty) is a great way to relieve symptoms. 

Whether it be hot flashes or bone health, what you put on your plate can make a big difference.

If you’re ready to elevate your diet and give yourself a chance to ease your symptoms by eating the right foods — download this detailed guide WHAT TO EAT (AND NOT) DURING MENOPAUSE —> you can save it and use it as a cheat sheet when doing groceries and cooking. 

A Friendly Reminder

Remember—while this blog post is here to inform and empower you, it’s not a replacement for personalized medical advice. If you have questions about your health, be sure to consult your doctor or a qualified healthcare professional. Your well-being is always the top priority!

With all my 💛

Anna Toth

Founder of La Shape Body

“Because Your Best Self is Yet to Come!”

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