Discover how proper nutrition can help reduce common menopause symptoms such as hot flashes, insomnia, and weight gain, and prevent chronic diseases.
Proper nutrition can alleviate common symptoms of menopause, such as hot flashes, insomnia, and weight gain. Experts recommend including soy and legumes in your diet and adopting dietary patterns such as the Mediterranean diet or the cornfield diet.
Menopause, a stage that typically occurs between the ages of 45 and 55, represents a significant transition in a woman’s life. Marked by a decline in estrogen, this phase can bring with it symptoms such as hot flashes, irritability, insomnia, weight gain, and bone loss.
In this context, a proper diet not only helps relieve discomfort but can also prevent diseases such as osteoporosis, diabetes, and cardiovascular diseases.
Nutrition specialists point out that a balanced diet before and during menopause is key to improving quality of life. Professor Mariana Isabel Valdés Moreno, head of the Nutrition program at UNAM ‘s FES Zaragoza, emphasizes that adopting good eating habits as a preventive measure can significantly reduce the effects of this stage.
Soy and phytoestrogens: allies against hot flashes
Recent studies published by the American Menopause Society highlight that soy, rich in phytoestrogens, can reduce the intensity and frequency of hot flashes. These plant compounds, found in products such as tofu, soy milk, and edamame, partially mimic the action of estrogens without the risks associated with hormone therapy.
Although the benefits of soy still require further scientific support due to variations in studies, it has been observed that women in Asian countries, where soy is commonly consumed, have a lower incidence of hot flashes. However, Valdés Moreno warns that soy should not be considered an immediate remedy, but rather part of a comprehensive approach to nutrition.
Recommended diets for menopause: Mediterranean and cornfield diets
Both the Mediterranean diet and the cornfield diet are presented as effective nutritional options during menopause. A Portuguese study concluded that the Mediterranean diet can help reduce body weight, control blood pressure, and maintain stable cholesterol and triglyceride levels.
This model is based on the consumption of fruits, vegetables, legumes, whole grains, fish, olive oil, and nuts. The milpa diet—typical of Mesoamerican cultures—includes foods such as corn, beans, squash, amaranth, quelites, and chili peppers, offering an equally healthy local alternative.
Key foods to mitigate menopausal symptoms
Valdés Moreno identifies several groups of foods that are essential for this stage:
- Legumes (beans, lentils, chickpeas, broad beans): sources of vegetable protein and fiber that promote digestion and reduce cardiovascular risk.
- Whole grains (amaranth, corn, oats): help stabilize glucose and provide sustained energy.
- Fruits and vegetables with intense colors (reds, oranges, yellows): rich in carotenoids, vitamin A, water, and anti-inflammatory compounds.
- Healthy fats (avocado, olive oil, walnuts, almonds, natural peanuts): promote heart health and should replace saturated or trans fats.
What to avoid and how to stay hydrated
The specialist warns about the negative impact of ultra-processed foods, high in sodium, sugars, or unhealthy fats. These products can aggravate symptoms such as inflammation, raise blood pressure, promote excess weight, and harm bone health.
Regarding hydration, it is recommended to prioritize drinking natural water, adjusting the amount according to factors such as the intensity of hot flashes, the climate, and the level of physical activity.
Finally, Valdés Moreno reminds us that a balanced diet should be complemented by regular physical activity. Walking, swimming, or resistance training can improve cardiovascular health, maintain muscle mass, and strengthen bones—all crucial elements during menopause.