Managing Menopause Symptoms: Can Dietary Changes Help?

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1Relieving Specific Symptoms Through Diet

2Improving Your Diet in General

3Trying Herbal Remedies

4When to Seek Medical Treatment

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You might think that symptoms of menopause need to be cured. But, menopause is not a disease. It's a transition from a reproductive age to a non-reproductive age where you no longer menstruate. While every woman's body responds differently to this transition, some women experience problems caused by reduced estrogen levels. Fortunately, changing one's diet can improve many side effects of menopause.

Steps

Method 1

Method 1 of 4:

Relieving Specific Symptoms Through Diet

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   1
   Include soy to relieve hot flashes. If you're getting hot flashes around your face and upper chest, try taking soy products. Soy contains phytoestrogens that mimic or slightly block your body's estrogen. Many women find that eating more soy or soy products relieves hot flashes within days or weeks. Eat 1 or 2 servings of tofu, soy milk, or soy yogurt every day.

   • If you've had an estrogen-dependent breast cancer, avoid soy and soy products. You should ask your doctor if your breast cancer was estrogen-dependent before you increase the soy in your diet.
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   Eat fiber to manage weight gain. During menopause, your metabolism might slow down, which can make you gain weight. You can control weight issues by eating more fruits and vegetables. These contain fiber, which can help you feel fuller longer and curb your appetite.

   • High-fiber foods include: beans, legumes, raspberries, pears (with the skin), apples (with the skin), split peas, artichokes, and green beans.
3. 
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   Reduce your sugar intake to fight fatigue. You may feel over-tired during menopause. To improve your energy levels, avoid sugary foods or drinks. Excess sugar can increase your blood sugar quickly, which makes you feel tired. Limit your sugar to 2 tablespoons (25g) a day. Read food labels to watch for added sugars.

   • Instead of eating sweet snacks, choose high-protein snacks like nuts, seeds, and sugar-free yogurts or smoothies.
4. 
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   Adjust your diet to get better sleep. If you find it hard to fall asleep or stay asleep at night, have a snack. You can eat nuts, a banana, yogurt, whole-grain crackers, an apple, peanut butter, or cheese. These can keep your blood sugar stable and help your body release healthy levels of serotonin, a brain chemical important for sleep.

   • Avoid any sugary snacks before you go to bed. Your snack should always include a lean, high quality protein like cheese or lean meat. These can help your body make serotonin.
5. 
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   Eat foods that may improve your mood. If you find that your moods swing or you're more likely to cry or get upset, eat foods that can reduce irritability and anxiety. Many mood-improving foods contain selenium and tryptophan. These contain neurotransmitters that can regulate mood and sleep. Try to eat 1 to 2 servings of these foods every day:

   • Brazil nuts: 3 nuts count as 1 serving
   • Oats: 1/2 cup (45 g) is considered 1 serving
   • Bananas: 1 serving is a medium banana
   • Poultry: eat some chicken, turkey, or game hen a few times a week
   • Lentils: 1/2 cup (40 g) of cooked lentils is 1 serving
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Method 2

Method 2 of 4:

Improving Your Diet in General

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   Prepare your own food. Since more research is needed to determine how chemicals from food contribute to menopausal symptoms, it's best to avoid processed or conventionally grown food. Keep your food as close to its original or natural form as possible and choose organic foods. Try to cook from scratch so you can control what you're eating.

   • If you are pressed for time, try using a crock pot or preparing the basics (like rice, beans, and even meats and vegetables) ahead of time and freezing those basics.
2. 
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   Eat more complex carbohydrates. 90 to 95% of the carbohydrates you eat should be complex. This means that when the carbohydrates break down into sugars, they break down into more complex molecules that take longer for your body to process. This prevents blood sugar from spiking quickly. Get complex carbs from whole, unprocessed foods like grains, peas, lentils, beans, and vegetables.

   • Eat most of your complex carbohydrates at lunch so your body has longer to digest them and cut down on the portion sizes for other meals.
3. 
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   Reduce your sugar intake. Unlike complex carbohydrates, simple carbohydrates that are found in processed foods are broken down quickly by your body. This means that your blood sugar will peak rapidly. This can make menopausal fatigue even worse. To cut back on simple carbohydrates and sugar, avoid foods like white bread, white pasta, white rice, candies, cookies, cakes, and other confections.

   • Read labels and avoid products that contain a lot of added sugars like glucose, sucrose (table sugar), and fructose (most often added as high fructose corn syrup (HFCS)).
   • Studies have found that drinking beverages with HFCS increases your risk of diabetes and cardiovascular disease.
4. 
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   Eat foods high in fatty acids. Fatty acids (omega-3s) are healthy fats that can reduce inflammation, improve brain and heart health, and regulate mood swings. Studies have shown omega-3s can relieve depression symptoms caused by menopause. To get omega-3s in your diet, eat:

   • Wild-caught fish: salmon, mackerel, tuna, cod, haddock
   • Ground flaxseeds: these also contain a lot of fiber
   • Limit foods high in saturated fats (like beef or poultry with skin)
5. 
   5
   Eat more fruits and vegetables. Try to eat at least 3 to 5 fruits and vegetables of any variety. Switch out what produce you're eating so that you're getting a variety of colors and nutrients. The nutrients in produce (like phytoestrogens, vitamins, and minerals) are good for keeping your heart and bones healthy during menopause.

   • You should also drink more water throughout the day. Try to drink 1 to 2 liters or 6 to 8 8  fl oz (240 mL) glasses of water each day.
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Method 3

Method 3 of 4:

Trying Herbal Remedies

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   1
   Take valerian to relieve sleeplessness. If you're having trouble falling asleep at night, you can take chamomile or valerian as an herbal supplement or tea. Studies have shown that valerian (a plant) can help you fall asleep faster and improve your sleep quality.

   • You can use valerian occasionally, but don't make a habit of relying on it to fall asleep. You should also ask your doctor about any drug interactions if you're taking medication.
2. 
   2
   Use black cohosh. The root of the black cohosh plant has traditionally been used to relieve cramps, mood swings, irritability, and hot flashes caused by menopause. Studies have shown that black cohosh is actually more effective than some prescription medications in treating hot flashes and night sweats. Black cohosh is most effective when you take it as a tablet supplement.

   • Some doctors advise against using black cohosh for more than 6 months.
   • Since black cohosh might contain plant estrogens, talk with your doctor before using it if you have breast cancer, a history of breast cancer, or are at risk for breast cancer.
3. 
   3
   Try taking evening primrose oil for hot flashes. More research is needed, but evening primrose oil is often taken to relieve the symptom of hot flashes. Evening primrose oil (and black currant oil) contain gamma-linolenic acid (GLA). This fatty acid is an anti-inflammatory.

   • Evening primrose oil (specifically the GLA) can interact with certain medications. Talk with your doctor before taking this supplement.
4. 
   4
   Take ginseng to reduce irritability. More research is needed, but some studies have found that taking ginseng supplements may improve mood and relieve depression caused by menopause. Always follow the manufacturer's instructions and consider taking it with a vitamin and mineral supplement.

   • Don’t use ginseng if you are pregnant, since it may increase the risk of birth defects. Let your doctor know if you have any other health concerns and give them a list of any medications and supplements you’re currently taking before you use ginseng.
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Method 4

Method 4 of 4:

When to Seek Medical Treatment

1. 1
   See your doctor for routine checkups during and after menopause. Menopause itself is a natural part of the aging process that doesn’t need to be treated medically. However, your risk for developing certain medical conditions does increase during and after menopause. Visit your doctor as often as they recommend to keep an eye on your overall health and watch out for common complications of aging and menopause.

   • After menopause you may be more at risk of problems such as heart disease, osteoporosis, weight gain, loss of sexual function, and urinary problems (such as incontinence and frequent urinary tract infections).
2. 2
   Discuss other treatment options if natural remedies don’t help. If you’re finding the symptoms of menopause very difficult to live with despite natural treatments, talk to your doctor. They might suggest medications that can help control your symptoms and prevent common complications (such as osteoporosis). Some options include:

   • Hormone therapy, which can help treat symptoms such as hot flashes, bone loss, and vaginal dryness.
   • Antidepressants, which may help manage hot flashes and mood symptoms. Certain medications typically used to treat other conditions, such as seizures and high blood pressure, can also help relieve hot flashes.
   • Medications or supplements to help treat or prevent osteoporosis.
3. 3
   Talk to your doctor before starting any new supplements. Herbal supplements may be helpful for managing some symptoms of menopause. However, they’re not for everyone. They may interact badly with other medications or cause them to be less effective. Additionally, they may cause side effects if you have certain medical conditions. Ask your doctor which supplements you can use safely.

   • For example, your doctor may recommend against taking ginseng if you have diabetes or a hormone-sensitive condition, such as breast cancer or uterine fibroids. You also shouldn’t take it if you’re taking certain medications, such as warfarin (a blood thinner), some antidepressants, or diabetes medications.
   • Stop and talk to your doctor if you experience side effects while taking any herbal supplement. Seek emergency care if you have signs of a severe allergic reaction, such as difficulty breathing or swallowing, nausea and vomiting, dizziness or disorientation, or swelling of your face, lips, tongue, or throat.
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