SPECIAL FEATURE
May-2026 1 Expression
The menopause diet
Foods to include in your diet during menopause
ShareMenopause is a natural stage in a woman’s life, usually occurring between the ages of 45 and 55. The menopausal transition is a significant biological milestone marked by changes in hormone levels that affect almost every system of the body. During this time, the body becomes more sensitive to both deficiencies and imbalances in nutrient intake.
Menopause is associated with an increased prevalence of obesity, metabolic syndrome, cardiovascular diseases, and osteoporosis. Hormonal changes can lead to symptoms such as hot flushes, weight gain, mood swings, and risk of bone fractures.
The severity, frequency, and tolerability of these symptoms may also be influenced by lifestyle factors. A balanced, nutritious diet with plenty of fruits, green vegetables, nuts, seeds and protein plays an important role in managing these symptoms and maintaining overall health.
A menopausal diet can be planned using readily available, traditional foods. A diet rich in calcium is essential to prevent bone loss, as women naturally begin to lose bone density during menopause. Foods such as low-fat milk, curd, paneer, ragi, sesame seeds, and small fish are excellent sources of calcium. Adequate vitamin D through sunlight exposure and foods such as fortified milk is also important. It is good to check calcium and Vitamin D levels at least once every six months.
Protein intake should be increased to maintain muscle strength. Foods such as dal, chickpeas, rajma, soy products, eggs, lean meats, and fish are good sources of protein. Soybeans, in particular, contain phytoestrogens, which may help reduce menopausal symptoms. Too much caffeine from tea, coffee, and hot chocolate and as well as alcohol use may increase hot flushes and night sweats. It is good to reduce salt and spicy foods, as they may help the body feel cooler and reduce inflammation.
A diet rich in seeds, such as flax, pumpkin, sesame, and sunflower, helps maintain omega-3 levels and may reduce several menopausal symptoms. These seeds can be powdered and added to salads or mixed with dates and eaten as a healthy sweet snack. These healthy fats also support heart health.
During menopause, hormone-sensitive breast cancer may be more common in women whose menstruation started earlier than average and ended later. The diet should include colorful fruits and vegetables daily. Saturated fat intake should be limited. Fruits and vegetables are rich in antioxidants, which protect cells from damage. Try to include dark green leafy vegetables such as spinach and broccoli, as well as bell peppers, eggplant, tomatoes, and carrots. Brightly colored fruits, such as mangoes, cherries, and berries, are also rich in powerful antioxidants.
A high-fiber diet helps in digestion and weight control. Whole grains such as brown rice, oats, and millets, as well as fruits and vegetables, should be included daily. It is always good to avoid refined and processed foods.
A healthy, balanced diet, sufficient water intake, daily weight-bearing and muscle-strengthening exercises, and good sleep can help alleviate menopausal symptoms and lead to a healthy, peaceful life during this stage. Combining mindful nutrition with stress management allows the body to adapt with strength and vitality. Practicing yoga may also help reduce stress levels.
[Jishy Seby is a Clinical Dietician, KIMSHEALTH Hospital, Oman.]
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