Menopause Symptoms

Most women are likely to experience the following symptoms when gearing in menopause;

Dry vagina conditions, irregular period cycles, thin hair, chills, breast shape or size changes, constant mood swings, nights of sweat, weight gain, and fever flashes.

Dietary advice for easing the experience of menopause

I recommend you eat diets high in fiber, iron, fruits, calcium, and vegetables, stay hydrated and lower your intake of alcohol, caffeine beverages, high-sodium, sugar, and unhealthy fats foods.

Symptom-based advice on what to eat and avoid and why

Healthy fats

Eating plant-based foods like hemp, flax, and chia seeds can boost your healthy fats intake, which lowers menopause signs such as night sweats and hot flashes. Avoid foods high in saturated fats or unhealthy fats that increase inflammation and worsen the symptoms.

Fruits and veggies

Consuming vegetables and fruits is essential for improving menopause symptoms. They are high in minerals, fiber, vitamins, and antioxidant properties that can improve sleep quality, regulate blood pressure, and lessen hot flashes.


Foods high in quality protein lower muscle volume and strength loss during menopause which prevents the reduction of estrogen.

Foods to avoid

I strongly advise you to limit your spicy, processed, high-sodium, and sugary foods. Cut on your caffeine and alcohol intake too. Avoiding these foods and drinks can lower menopause symptoms, while eating them tends to worsen the signs such as increasing estrogen decline, hot flashes, blood pressure risks, and blood sugar levels.

Nutritionist, Cornell University, MS

I believe that nutrition science is a wonderful helper both for the preventive improvement of health and adjunctive therapy in treatment. My goal is to help people improve their health and well-being without torturing themselves with unnecessary dietary restrictions. I am a supporter of a healthy lifestyle – I play sports, cycle, and swim in the lake all year round. With my work, I have been featured in Vice, Country Living, Harrods magazine, Daily Telegraph, Grazia, Women's Health, and other media outlets.

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