Menopause can come with many challenges. Hormone shifts can lead to metabolic slowdowns and changes in body composition. According to Mayo Clinic, these shifts can lead to weight gain in the belly, in particular. But the good news is that these difficulties can be managed. One of the best ways to take control of your body and manage menopause symptoms is to prioritize a healthy, hormone-focused diet. While it’s important to cut out inflammatory foods, there are also plenty of great options you can add to your plate to balance hormones and support weight loss.
To highlight a few of the best foods for the job, we spoke to Dr. Veena Madhan Kumar of iCliniq.com. She pointed us toward flaxseeds, salmon, leafy greens, and Greek yogurt. Learn more about the benefits of each below.
Women Are Swapping Their Boring Water For This Ice Pop Electrolyte Mix!
1. Greek Yogurt
Greek yogurt is a secret weapon for women experiencing menopause. This protein-packed food is bursting with benefits for hormone levels and body weight.
From maintaining muscle mass to its probiotic content, Dr. Kumar lists out Greek yogurt's multiple health benefits during this period of life. "Rich in probiotics, calcium, and protein, Greek yogurt is a great food. Maintaining muscle mass and encouraging satiety protein can help with weight management by lowering cravings and regulating appetite. Because little estrogen is produced during menopause, calcium is especially vital for healthy bones."
She elaborates a little more on probiotics by saying, "Probiotics assist in maintaining gut health, which is associated with general well-being, and may ease stomach problems that are frequently seen during menopause."
2. Leafy Greens
Packed 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, crucial factors in managing weight fluctuations commonly experienced during this period.
Leafy greens are abundant in numerous beneficial nutrients, as Dr. Kumar 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."
3. Salmon
Salmon supports brain health and mood stability thanks to omega-3 fatty acids, potentially alleviating symptoms like mood swings and cognitive changes associated with menopause. The high-quality protein in salmon promotes satiety and helps preserve lean muscle mass, which can aid in weight any loss efforts by boosting metabolism and reducing the risk of muscle loss often experienced during this stage of life.
Dr. Kumar elaborates on this type of fish and says, "Known for its anti-inflammatory qualities and potential to lower the risk of heart disease, which is a typical concern during menopause, salmon is a great source of omega-3 fatty acids. Additionally beneficial to brain health, omega-3s may lessen cognitive alterations and mood swings. Since metabolisms slow down as women age, salmon's protein can also help maintain muscle mass, which is vital for controlling weight."
4. Flaxseeds
Rich in lignans, flaxseeds can help regulate estrogen levels in the body, potentially alleviating symptoms such as hot flashes and mood swings associated with menopause. Additionally, the high fiber content in flaxseeds promotes satiety, aiding in weight loss efforts by reducing overall calorie intake and supporting digestive health.
"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.
The Bottom Line
Ultimately, it's always important to prioritize nutritious, balanced meals—no matter what phase of life you're in. But for women over 40, making an effort to add these hormone-friendly foods to your plate could help you manage symptoms, balance hormones, and maintain your figure during menopause.
