Menopause & Diet Foods

Menopause is a biological event that signifies the end of a woman's menstruation and fertility. While menopause is not an illness, it can pose bothersome symptoms such as lethargy, mood swings, hot flashes -- flushing of your face and chest -- insomnia, vaginal dryness and weight gain. While your doctor may recommend medical treatment for severe symptoms, regular physical activity and healthy dietary changes can help prevent or manage menopausal effects. For best results, seek guidance from your doctor or dietitian.

Fruits and Vegetables

Fruits and vegetables offer high amounts of antioxidants -- nutrients that help your body's ability to defend itself from disease and infections. As relatively low-calorie and fiber-rich foods, fresh fruits and vegetables may help manage your appetite and reduce or prevent undesired weight gain. This is important, according to MayoClinic.com, since your may need to reduce your calorie intake by about 200 calories daily to maintain a healthy body weight during menopause and beyond. By consuming more low-calorie, high-nutrient foods, you can meet your nutritional needs during menopause. Choose whole fruits and vegetables over juices and fruits with added sweeteners, which offer fewer dietary benefits.

Flax Seed

Flax seed is a rich source of fiber and nutrients, including healthy unsaturated fat. Women's health expert Dr. Christiane Northrup recommends flax seed as valuable sources of nutritious compounds known as lignans, fiber and omega-3 fatty acids for menopausal women. Lignans may help to improve your hormonal levels and immune system function, while fiber promotes fullness between meals and digestive regularity. Increasing your omega-3 fatty acid intake may help to improve your cholesterol levels and overall cardiovascular health -- important factors, since your risk for heart-disease increases with menopause. Omega-3 fats also help to reduce inflammation. Consume ground flax seed over whole seeds for optimum absorption.

Soy Products

Soy is a protein and nutrient-rich legume that provides estrogen-like substances known as isoflavones. Though researchers have yet to specify the strengths of soy's estrogen-like effects, according to the University of Maryland Medical Center, soy may help to relieve hot flashes, mood swings and vaginal dryness linked with menopause. Since soy supplements may be associated with increased risk for breast cancer, consume soy-rich foods instead. Nutritious soy-based foods include tofu -- soybean curd, edamame -- steamed soybeans, soy milk, soy yogurt and tempeh. Soy milk and tofu also provide valuable amounts of calcium, a nutrient particularly important for menopausal women.

Fish

Fish provide rich amounts of protein, which promotes healthy blood sugar levels, appetite control and brain function, and vital nutrients, including calcium, iron and zinc. Protein-rich foods also provide amino acids -- the building blocks of lean tissue. Since increasing your lean muscle mass can help to prevent or reduce weight gain linked with menopause, MayoClinic.com says you should increase your physical activity while incorporating protein-rich foods into your diet for optimum results. Fatty fish such as salmon, albacore tuna, herring, lake trout, flounder, halibut, mackerel and sardines are top food sources of omega-3 fatty acids. For heightened benefits, consume fish as part of balanced, nutritious meals, using heart-healthy cooking methods such as baking, broiling, steaming and grilling in non-stick cooking spray.