Most women of a certain age can agree that menopause can be an extremely different transitional phase of life due to the pesky symptoms that come along with it.
When someone enters menopause, the hormonal fluctuations and bodily changes that occur can bring up all different kinds of side effects, some of the most common and most irritating being hot flashes and weight gain. Although there isn’t a ‘cure’ for menopause, as most women have to go through it at some point, there are certain triggers you can avoid to ease your chances of getting hot flashes and gaining a lot of weight, including foods. We spoke to health experts about five foods menopausal women should avoid if they’re struggling with these pesky symptoms. Read more about them below.
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1. Spicy Food
Spicy foods, like hot wings, Asian dishes, and more, can be fun and exhilarating for many people, but if you're someone who is sick and tired of having hot flashes, it's a good idea to lay off them for a while. This might not sound too surprising, but some people fail to realize just how much a spicy dish can cause their entire body to heat up.
"Spicy foods, like chili peppers, curries, or hot sauces, are not a problem for everyone," explains board-certified physician Dr. Bronwyn Holmes. "Spicy foods can trigger flashes in some women, raise body temperature, and activate the same heat receptors that estrogen used to regulate. Many of my patients say they can feel a flush after spicy meals. The hot flash often appears, especially when spicy meals are combined with alcohol or stress."
2. Oil & Salad Dressing
This one may sound odd, as oils and salad dressings are often associated with healthier foods, like, well, salad! However, a lot of salad dressings on store shelves can contain a sneaky list of poor ingredients, and are often higher in calories than some women may realize. This can easily make them more susceptible to weight gain during menopause.
"Olive oil, canola oil, and other oils are heart-healthy, but they're also concentrated sources of calories," says registered dietitian specializing in menopause, Elizabeth Ward, MS, RDN. "During perimenopause, which typically begins in your mid-40s, calorie levels start to decline. Using oil, salad dressing (and butter) liberally can result in weight gain when not balanced with more physical activity."
3. Foods High In Refined Sugar
An ingredient that can trigger not only menopause symptoms, but a series of other health issues, is easily refined sugar. Although consuming foods and beverages with refined sugar, like regular soda, desserts, candy, etc., is fine every once in a while, keeping them as a consistent part of your diet can easily set you up for some challenges.
"Sugars fuel inflammation, destabilize metabolism, and interfere with leptin and insulin signaling, two hormones already compromised in menopause," notes Dr. Holmes. "When honey, agave, cane sugar, or maple syrup appear, the high‑sugar foods add to weight gain and cause fatigue. Because estrogen helps control blood sugar, postmenopausal women notice that sweets hit harder and stay longer in the body."
4. Refined Carbohydrates
Many people think that carbs are the enemy when it comes to preventing weight gain, which is totally false. If anything, you likely would not have as much energy and stamina to work out or take care of yourself if you weren't fueling yourself with some carbohydrates. However, it all depends on the kind of carbs you fill your diet with.
"White bread and bagels, crackers and pretzels are low in fiber," says Ward. "Fiber feeds beneficial bacteria in the gut that affect how the gut functions as well as mood. Perimenopause is a time of tremendous change that can cause low mood, and a functional gut supports mental health. Fiber intake is also related to easier weight control."
5. Ultra-Processed Foods
These days, it can feel nearly impossible to fill your grocery cart without getting a few processed foods. After all, our nation is full of them. Like sweets, the occasional processed food isn't going to hurt you, and it can be difficult to get through a week without having a little something. Still, heavily relying on them can make some of your symptoms worse.
"The processed foods, such as bread, pastries, crackers, and supermarket cereals, cause rapid blood sugar spikes," says Dr. Holmes. "The spikes lead to crashes. The spikes and the crashes make the energy become unstable, the mood. The appetite increases. During menopause, the body reacts to insulin well. The blood sugar swings make midsection weight gain more likely. Research shows that the blood sugar swings may be linked to the flash intensity through the brain control problems."
