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  • Writer's pictureDr Alex Dragan ND

I’m Menopausal…What Should I be Eating?

Menopause is a natural transition that marks the end of reproductive life in women; following one year without a cycle. It is a time of significant hormonal change, which can lead to a range of symptoms that may include hot flashes, night sweats, mood swings, and weight gain. Nutrition plays a critical role in managing menopausal symptoms and maintaining overall health during this transition. In this article, we will explore the key nutrients that women should focus on during menopause and some dietary tips for managing symptoms.

Calcium and Vitamin D

During menopause, the estrogen levels drop, which can cause a loss of bone density and an increased risk of osteoporosis. To prevent this, women should ensure they are consuming enough calcium and vitamin D. Calcium is essential for maintaining bone health, while vitamin D helps the body to absorb calcium. Sources of calcium include dairy products, leafy green vegetables, tofu, and fortified foods. Vitamin D can be obtained through sun exposure, but it is also found in fatty fish, eggs, and fortified foods. If you live in the pacific northwest, vitamin D supplementation may be necessary as it is difficult to get through diet alone.

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat that has been shown to reduce inflammation and risk of heart disease. Menopausal women may be at increased risk of heart disease due to changes in estrogen leading to increased cholesterol and potentially blood pressure, making omega-3s an important nutrient to include in their diet. Good sources of omega-3s include fatty fish such as salmon and mackerel, flaxseed, chia seeds, and walnuts.


Phytoestrogens are plant compounds that work similarly to estrogens in the body. During menopause, when estrogen levels decline, these compounds can help alleviate symptoms such as hot flashes and vaginal dryness. Phytoestrogens can be found in soy products such as tofu and tempeh, as well as flaxseed, lentils, and chickpeas.


Fiber is essential for maintaining good digestive health. It can also help regulate blood sugar and cholesterol levels. Menopausal women have an increased risk of developing metabolic syndrome, a cluster of conditions that increases the risk of heart disease and diabetes, making fiber an important nutrient to include in their diet. Sources of fiber include whole grains, fruits, vegetables, and legumes.

In addition to focusing on these key nutrients, menopausal women should also pay attention to their overall diet and lifestyle habits. Here are a few tips for managing menopausal symptoms through diet:

  1. Stay hydrated: Hot flashes and night sweats can cause dehydration, so it's important to drink plenty of water and other fluids throughout the day.

  2. Limit caffeine and alcohol: Both caffeine and alcohol can trigger hot flashes and disrupt sleep, so it's best to limit or avoid them.

  3. Eat smaller, more frequent meals: Eating smaller, more frequent meals can help regulate blood sugar and prevent overeating, which can lead to weight gain.

  4. Exercise regularly: Regular exercise can help manage menopausal symptoms, improve bone density, and reduce the risk of chronic diseases such as heart disease and diabetes. Weight training is particularly helpful in this hormonal transition.

To summarize, menopause is a natural transition that can be managed through proper nutrition and lifestyle habits. By focusing on key nutrients such as calcium, vitamin D, omega-3 fatty acids, phytoestrogens, and fiber, women can maintain their health and manage their symptoms during this time. Additionally, by staying hydrated, limiting caffeine and alcohol, eating smaller, more frequent meals, and exercising regularly, women can improve their overall quality of life during menopause.

If you are looking to get additional support through this life change, schedule a consultation with Dr. Dragan to take a deeper look into your symptoms.


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