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Top Foods to Include in Your Diet Approaching Menopause

By Jennifer Harrington
from Menopause Natural Solutions

As women enter the phase of menopause, hormonal changes can often bring about a range of physical and emotional shifts. Maintaining a balanced diet becomes even more critical during this time to manage symptoms and support overall health. Incorporating these nutrient-packed foods can help you navigate this transition with greater ease and vitality.

  1. Flaxseed

Flaxseeds are a powerhouse of nutrients, particularly known for their high content of lignans, a type of plant estrogen. These compounds can help regulate hormone levels, potentially easing symptoms like hot flashes and mood swings. Additionally, flaxseeds are rich in omega-3 fatty acids, promoting heart health and reducing inflammation.

  1. Broccoli

Broccoli is a cruciferous vegetable packed with vitamins, minerals, and antioxidants. It contains compounds like sulforaphane, which may help balance estrogen levels and reduce the risk of certain cancers. Including broccoli in your diet can also support bone health, an area of concern for many women during menopause.

  1. Blueberries

Blueberries are known for their high antioxidant content, which helps combat oxidative stress and inflammation in the body. Consuming blueberries regularly may support cognitive function, cardiovascular health, and even mood regulation, which can be particularly beneficial during the menopausal transition.

  1. Pomegranate

Pomegranates are rich in polyphenols and antioxidants, offering numerous health benefits. They are believed to help manage symptoms like hot flashes and night sweats due to their estrogen-like properties. Pomegranate juice or seeds can be a delicious addition to your diet, providing a refreshing and nutritious boost.

  1. Beetroot

Beetroots are loaded with essential nutrients, including vitamins, minerals, and dietary nitrates. These compounds support cardiovascular health by helping to regulate blood pressure and improve blood flow. Including beetroot in your diet can also enhance liver function and support detoxification, crucial during the menopausal transition.

  1. Garlic

Garlic has been prized for its medicinal properties for centuries. It contains sulfur compounds that have anti-inflammatory and immune-boosting effects. Regular consumption of garlic may help alleviate symptoms like joint pain and support overall immune function, which can become compromised during menopause.

  1. Ginger

Ginger is well-known for its anti-nausea and anti-inflammatory properties. It can be particularly beneficial for managing digestive issues, which may become more prevalent during menopause. Ginger tea or adding fresh ginger to your meals can aid in digestion and provide soothing relief.

As you approach menopause, prioritizing a diet rich in these nutrient-dense foods can help you navigate this transition with greater comfort and vitality. Remember to also stay hydrated, engage in regular physical activity, and prioritize self-care to support your overall well-being during this transformative phase of life.

More about the author

Jennifer Harrington
Jennifer Harrington
– Menopause Natural Solutions

Jennifer is a Naturopath, Nutritionist, and Medical Herbalist who specialises in naturally supporting women transiting into menopause. She is the Clinical Director of Menopause Natural Solutions. The author of “From Invisible to Invincible, the Natural Menopause Revolution” and podcast host of Menopause Natural Solutions.

Her discovery of natural therapies started with her own reproductive challenges, she was diagnosed with PCOS in her twenties and fibroids in her forties. Jennifer is available for a private consultation at