Menopause is a natural process that every woman has to go through. This occurs when the body stops or slows the production of estrogen in the body. This process is associated with a lot of symptoms that cause discomfort in the body. However, some foods can help reduce the severity of these symptoms.

Dietary tips for menopause:

1. Foods that contain phytoestrogen
Phytoestrogens are believed to have compounds of mild estrogen. As a result, when estrogen level drops, these act as a substitute and reduce the symptoms. Although including these compounds in the diet is still controversial, some recent research suggests the health benefits for women. Some of the foods that are natural sources of phytoestrogens include peanuts, chickpeas, soybeans, flax seeds, barley, green and black tea, and fruits, such as grapes, plums, and berries.
For example, estradiol (estrogen) levels of those who consumed supplements of soy isoflavone for at least four weeks was 14% higher than those women who took a placebo. Also, another study showed that phytoestrogen foods like soy, red clover, and isoflavone supplements lowered the symptoms of hot flashes with no major side effects.

2. Healthy fats
Women going through menopause are believed to benefit from certain fats like omega-3 fatty acids which are considered to be healthy. A study involving 483 menopausal women showed that supplements of omega-3 fatty acids reduced the frequency of hot flashes and decreased the severity of night sweating. However, the benefits of consuming omega-3 fatty acids remain inconclusive, as there are only a few supporting studies. However, it is not a bad idea to try it and see what suits your body. Some of the foods that are high in omega-3 fatty acids are fatty fish like salmon, mackerel, and anchovies. Seeds like chia, flax, and hemp seeds are effective as well.

3. Protein
The reduction of estrogen in the body during menopause is linked to the reduction in bone strength and muscle mass. Hence, women going through menopause are required to eat more proteins. For all adults aged above 18 years, the recommended dietary allowance (RDA) for protein is 0.36 grams per pound of their body weight (for men). Meanwhile, the recommended normal intake for women aged over 50 years is 0.45–0.55 grams of protein per pound of their body weight. This equates to roughly 20–25 grams of high-quality protein per meal. These numbers represent the minimum protein requirements for normal health.

Menopause is an unavoidable phase. It is best to consult a doctor and learn more about the condition so that you are mentally prepared for it. If you are allergic to any of the foods mentioned above, avoid including them in your diet and meet a dietician for alternatives.