Superfoods for a Smooth Transition into Menopause

Menopause begins on average at 51^[1], it is when the competence of the ovaries begins to decline. Problems linked to the related estrogen deficiency that occur may include arteriosclerosis, osteoporosis, decreased skin elasticity and changes in the sympathetic nervous system resulting in vasomotor symptoms like “hot flashes.”  However, by including the following superfoods daily in your diet, adverse symptoms related to menopause might be alleviated or possibly prevented.

Tofu a Protein Source

Looking for an alternative protein source to meat? Tofu may be an adequate option that can be helpful in also lowering cholesterol and preventing heart disease.^[2]  In addition, tofu along with other soy products may also help to lessen the side effects of menopause, such as hot flashes. If tofu is something you would like to try, consider a non-GM variety, preferably organic and sprouted.

Fiber for the Colon

In studying fiber, it was concluded that fiber can be an aide in helping to reduce the risk of colon^[3] and other types of cancer. Furthermore, fiber consumption may also aide those affected with diverticulosis.^[4] Women need between 25-30 grams of fiber each day.^[5] Hemp seeds which have about 0.4 grams of fiber per tbsp, are a superfood of desirable choice for some women. Use them in your smoothies or try them sprinkled on salads.

Blueberries a Source of Antioxidants

The menopausal transition can mean that our memory is no longer as sharp as we would like it to be or as it once was. Antioxidant foods like blueberries can help make up for this deficiency. I like to eat them straight out of the packet. They are like sweet, tart candy. You can also make a smoothie with blueberries, sunflower seed milk and flaxseed. If you add the berries to regular yogurt, they make a great breakfast or snack.

Yogurts Calcium for Osteoporosis

Yogurt, loaded with calcium, may together with vitamin D provide protection in helping to prevent osteoporosis.^[6] As a bonus, it can help strengthen your immunity and support your weight loss efforts. Choose yogurts that contain adequate beneficial bacteria such as acidophilus, which can also help prevent yeast and urinary tract infections.^[7]   

Get Your Vitamin E from Avocados

Avocados^[8] are high in antioxidants such as vitamin E^[9], which is an essential element to protecting both your vision and skin. Avocados also contain monosaturated fats, which have been shown to improve the condition of hair and skin, which can suffer when a woman goes through menopause. Chop up a nice ripe avocado for a delicious guacamole dip, or even try them on your sandwich with lettuce, tomato, and other vegetables.

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[1] Peacock K, Ketvertis KM. Menopause. [Updated 2022 Aug 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from:https://www.ncbi.nlm.nih.gov/books/NBK507826/

[2]Messina M. Soy foods, isoflavones, and the health of postmenopausal women. Am J Clin Nutr. 2014 Jul;100 Suppl 1:423S-30S. doi: 10.3945/ajcn.113.071464. Epub 2014 Jun 4. PMID: 24898224.

[3] Ma Y, Hu M, Zhou L, Ling S, Li Y, Kong B, Huang P. Dietary fiber intake and risks of proximal and distal colon cancers: A meta-analysis. Medicine (Baltimore). 2018 Sep;97(36):e11678. doi: 10.1097/MD.0000000000011678. PMID: 30200062; PMCID: PMC6133424.

[4] Aune D, Sen A, Norat T, Riboli E. Dietary fibre intake and the risk of diverticular disease: a systematic review and meta-analysis of prospective studies. Eur J Nutr. 2020 Mar;59(2):421-432. doi: 10.1007/s00394-019-01967-w. Epub 2019 Apr 29. PMID: 31037341; PMCID: PMC7058673.

[5] McKeown NM, Fahey GC Jr, Slavin J, van der Kamp JW. Fibre intake for optimal health: how can healthcare professionals support people to reach dietary recommendations? BMJ. 2022 Jul 20;378:e054370. doi: 10.1136/bmj-2020-054370. PMID: 35858693; PMCID: PMC9298262.

[6] Nordin BE. Calcium and osteoporosis. Nutrition. 1997 Jul-Aug;13(7-8):664-86. doi: 10.1016/s0899-9007(97)83011-0. PMID: 9263260.

[7] Salari S, Ghasemi Nejad Almani P. Antifungal effects of Lactobacillus acidophilus and Lactobacillus plantarum against different oral Candida species isolated from HIV/ AIDS patients: an in vitro study. J Oral Microbiol. 2020 May 25;12(1):1769386. doi: 10.1080/20002297.2020.1769386. PMID: 32922676; PMCID: PMC7448839.

[8] Mrowicka M, Mrowicki J, Kucharska E, Majsterek I. Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration-Neurodegenerative Disease. Nutrients. 2022 Feb 16;14(4):827. doi: 10.3390/nu14040827. PMID: 35215476; PMCID: PMC8874683.

[9] Khoo HE, Ng HS, Yap WS, Goh HJH, Yim HS. Nutrients for Prevention of Macular Degeneration and Eye-Related Diseases. Antioxidants (Basel). 2019 Apr 2;8(4):85. doi: 10.3390/antiox8040085. PMID: 30986936; PMCID: PMC6523787.