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Menopause Diet: Best Foods, Keto and Vitamins

The end of your menstrual cycle

Menopause, or the end of your menstrual cycles, can bring with it a number of uncomfortable symptoms, from hot flashes to mood changes and fatigue. In fact, there are 34 common symptoms that one can experience before or during menopause. Luckily, diet can help prevent or ease some symptoms of perimenopause and menopause.

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Declining estrogen, in addition to diets already low in Calcium, can cause your bones to become more brittle and prone to fracture. To keep up your bone strength, consume products with Calcium, such as dairy products, like milk, yogurt, and cheese. Dairy, which contains the amino acid glycine, can also support restful sleep and reduce the risk of early menopause.


While estrogen can affect bone mass, it can also lead to decreased muscle mass. (So it’s important to get your protein, ladies!) You don’t have to eat steak at every meal, but including more eggs, meat, fish, legumes, and dairy products in your diet can help keep you strong.

P.S. Collagen is also a great source of protein.

Fruits and Vegetables

One study showed that menopausal women who ate more fruits and veggies, in addition to fiber and soy, showed a 19% reduction in hot flashes. Fruits and veggies have the vitamins, minerals, fiber, and antioxidants that are important for a healthy you! Some veggies, like cruciferous vegetables, have been shown to decrease harmful estrogen, while fruits, like berries, have been linked to lower blood pressure.

Whole Grains

Whole grains are good for your heart! Eating them could reduce your risk of heart disease, cancer, and early death. Include barley, brown rice, and quinoa in your diet to get the benefits of whole grains.

Healthy Fats

Healthy fats, like Omega-3 Fatty Acids, could reduce the frequency of hot flashes and the intensity of your night sweats. Add fatty fish, like salmon and anchovies, as well as avocado and chia seeds to your diet.

Keto Diet for Menopause?

A keto diet is putting your body into a state of ketosis. Basically your body uses fat for energy, turning it into ketones. Those ketones get used instead of sugar.

Getting to ketosis, a person will need to restrict their carbohydrate intake and replace with with fact.

A typical diet consists of:

  • 55-60% fats
  • 30-35% protein
  • 5-10% carbohydrates

As of now, there is no research on the benefits of keto diet on menopause symptoms. While they diet may benefit in reaching a moderate weight, as of now, nothing indicates it will result in a change of hormone levels and a slower metabolism.

What to Avoid

Don’t eat too many processed foods, sugary foods, spicy food, or too much alcohol. These foods can exacerbate symptoms, like hot flashes.

P.S. Need menopause support? Shop our Menopause store.

Sources: Healthline, WebMD,