Healthy eating and menopause

As your body experiences the stress of transitioning from perimenopause to postmenopause, make it a priority to eat a balanced diet. Healthy eating habits help reduce the impact of perimenopausal symptoms and reduce your risks of long-term conditions such as osteoporosis and heart disease.

• Limit the number of calories in your diet that come from fat.
• Choose calcium-rich foods to make sure you get at least 1500mg of calcium per day. Take a calcium supplement if your daily diet does not contain enough calcium.¹
• Help your body use calcium by adding at least 400 IU of vitamin D to your daily diet; take vitamin D supplements if necessary to meet that need. This is especially important in northern climates during the winter months.
• Include good sources of fiber, such as whole grains, beans, and fruits and vegetables, in your diet each day.
• Avoid simple sugars, particularly when you are challenged by mood swings, anxiety, or depression.
• Avoid caffeine, or cut back on it. Caffeine is a common culprit in sleep problems and feelings of agitation. If you are suffering from these hormone-related symptoms, pay attention to how much caffeine you are getting in beverages and chocolate.

For more information, see the topic Healthy Eating.

Citations

1. Speroff L, Fritz MA (2005). Menopause and the perimenopausal transition. In Clinical Gynecologic Endocrinology and Infertility, 7th ed., pp. 621–688. Philadelphia: Lippincott Williams and Wilkins.