As women enter their 40s and beyond, hormonal shifts can make it more challenging to maintain a healthy weight, steady energy levels, and balanced moods. While factors like exercise and sleep play an important role, nutrition experts say that the foods you eat every day can have a major impact on both hormone health and fat loss. Certain nutrient-dense staples are especially beneficial during perimenopause and menopause, helping to support estrogen balance, reduce inflammation, curb cravings, and promote a healthier metabolism. From healthy fats to fiber-rich superfoods, these are the top foods nutritionists recommend prioritizing after 40 for better hormone health and easier weight management.
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1. Avocado
Avocado is rich in monounsaturated fats (which are essential for producing and regulating hormones like estrogen), they help lower levels of LDL (bad) cholesterol while maintaining and even raising HDL (good) cholesterol. They can also help keep you full, reducing the temptation to snack on unhealthy foods later.
"Avocados are rich in monounsaturated fat, which offers a lot of cardiovascular and digestive benefits while losing weight," Catherine Gervacio, registered dietician and nutrition writer for Living.Fit, tells us. Luckily, it’s also packed with important nutrients. “It is rich in vitamins E, C, and A to act as antioxidants to keep the body healthy,” she goes on. And it can even help boost your metabolism: "The vitamin C content of avocados can fight off free radicals that can slow down the metabolic rate."
2. Olive Oil
Olive oil is predominantly composed of monounsaturated fats, specifically oleic acid, which is known for its health benefits. The monounsaturated fats in olive oil help to lower LDL cholesterol levels, which is crucial for reducing the risk of heart disease.
It also supports both belly fat loss and hormone balance due to its powerful combination of healthy fats and antioxidants.
3. Leafy Greens
Bursting with vitamins, minerals, and antioxidants, these green wonders offer a natural boost to overall health during menopause. Their abundance of fiber not only fosters feelings of fullness but also aids in regulating digestion and supporting a healthy metabolism.
Leafy greens are abundant in numerous beneficial nutrients, as Dr. Veena Madhan Kumar of iCliniq.com, notes, "High in vitamins, minerals, and antioxidants are vegetables such as Swiss chard, spinach, and kale. They contain substances called phytoestrogens, which function by imitating the actions of estrogen on the body to help balance hormone levels. Because they are high in fiber and low in calories, leafy greens are excellent for managing weight because they aid digestion and fullness."
4. Blackberries
Blackberries are a great superfood for women over 40 during menopause, playing a crucial role in supporting weight loss and overall well-being. They are low in calories and high in fiber, promoting satiety and aiding in digestive health.
They’re also high in phytoestrogens, plant compounds that mimic estrogen in the body, which can help alleviate some of the hormonal fluctuations experienced during menopause.
"One small study showed that berries like blackberries can help lower blood pressure in women going through menopause for a healthier heart. However, berries are also some of the richest sources of antioxidants, which can work to combat the inflammation that comes with menopause and causes an accumulation of belly fat," Destini Moody, RD, states.
5. Flaxseeds
Flaxseeds are rich in lignans and can help regulate estrogen levels in the body, potentially alleviating symptoms such as hot flashes and mood swings associated with menopause. Plus, their high-fiber content can help promote weight loss.
"Plant chemicals called lignans, which possess estrogenic qualities, are abundant in flaxseeds. They may lessen menopausal symptoms like mood swings and hot flashes by balancing estrogen levels. Flaxseeds also include a lot of fiber, which helps control bowel motions and promote feelings of fullness, both of which are related to weight management," Dr. Kumar says.
