You may have heard the term “superfood” and wondered what the fuss was about. You may also have heard that these wonder foods can be beneficial in helping us manage those pesky menopausal and perimenopausal symptoms like hot flashes, mood swings, and weight gain.
Well, wonder no more! The truth is, superfoods are loaded with essential nutrients and bioactive compounds. And they can play an important role in helping women maintain hormonal balance and overall well-being during this phase of our lives.
In this article, we’ll explore some of the best superfoods to include in your diet during perimenopause and menopause, and discuss their nutritional value and benefits in relation to hormonal health.
Before we get into which superfoods are great for helping you manage those fluctuating hormones, let’s start with a brief overview of what a superfood actually is.
Now that you have a better idea of what a superfood is, let’s dive into which ones are ideal for you to add to your diet as you transition into menopause.
The best superfoods during menopause to include
Flaxseeds are an excellent source of lignans, a type of phytoestrogen. These compounds have a mild estrogenic effect, which can help balance hormone levels in women during perimenopause and menopause. Flaxseeds are also rich in omega-3 fatty acids, which can reduce inflammation and support heart health. Incorporating flaxseeds into your diet, whether ground or as oil, can help manage hot flashes and improve overall well-being.
(Tip: To incorporate more flaxseeds into your diet, try sprinkling some into a fruit smoothie, yogurt, or your morning bowl of oatmeal.)
Soy-based foods like tofu, edamame, and soy milk contain isoflavones, another type of phytoestrogen. These compounds can mimic the effects of estrogen in the body, helping to alleviate menopausal symptoms. Soy is known for its bone-protective properties and can help reduce the risk of osteoporosis, which becomes a concern during menopause.
3. Wild-caught salmon
Salmon is also a rich source of omega-3 fatty acids. Additionally, salmon contains vitamin D, a nutrient that is essential for maintaining strong bones. Including salmon in your diet can help combat mood swings and support overall hormonal balance.
4. Leafy greens
There was a reason that Popeye popped a can of spinach to gain instant strength — leafy greens like kale, spinach, and collard greens are packed with essential vitamins and minerals, such as calcium, magnesium, and vitamin K. These nutrients play a crucial role in bone health and can help reduce the risk of osteoporosis during menopause. Additionally, leafy greens are rich in antioxidants that combat oxidative stress, which can contribute to hormonal imbalances.
Berries like blueberries, strawberries, and raspberries are also loaded with antioxidants. They are also low in calories and high in fiber, which can aid in weight management, a common concern for women during this phase of life.
6. Nuts and seeds
Almonds, walnuts, and chia seeds are rich in essential nutrients, including vitamin E, which is known for its role in alleviating hot flashes and mood swings. These superfoods are also packed with healthy fats that promote heart health and can assist in maintaining stable energy levels.
7. Cruciferous vegetables
Cruciferous vegetables like broccoli and cauliflower contain compounds that support hormone metabolization. They also provide vital nutrients, including fiber and vitamins, which aid in weight management and overall well-being.
Avocado is a nutritional powerhouse, providing healthy monounsaturated fats that support heart health. Its rich vitamin K content also contributes to bone health. Avocados can help reduce inflammation and support hormonal balance during perimenopause and menopause.
Incorporating superfoods into your diet during perimenopause and menopause can be a natural and effective way to manage hormonal changes and alleviate associated symptoms. These nutrient-rich foods not only aid in hormonal balance but also support overall health, bone strength, and cardiovascular well-being.
Keep in mind that a balanced diet that includes a variety of these superfoods is key to reaping their benefits. Consult with your healthcare provider or a registered dietitian to help you tailor a diet plan to your specific needs and health goals during this phase of life.
Embrace the power of superfoods to help make your journey through perimenopause and menopause more comfortable and vibrant!
FemmePharma has been helping women navigate menopause for over two decades. No matter where you are in your journey, you deserve to have knowledgeable, intimate healthcare partners to help you feel your best. Explore our other articles, podcast episodes with women’s health experts, and products to ease your transition into menopause.