Foods Not to Eat During perimenopause and even after menopause, about 80 percent of women experience vasomotor symptoms like hot flashes and night sweats, which can cause sleep disruption. Other symptoms include mood swings, trouble sleeping, fatigue, vaginal dryness, lower sex drive, and trouble concentrating. As estrogen wanes, women often gain weight, especially around their waist and abdomen.
Certain foods have been found to affect hot flashes, weight gain, and sleeplessness. Avoiding or limiting these foods may help lessen those symptoms. Foods to avoid or limit include:
- Alcohol
- Caffeinated drinks (coffee, tea, etc.)
- Foods that are highly processed such as candy, fast food, hot dogs, deli meats
- Salty snacks like potato chips and high-salt soups
- Foods and drinks with a lot of added sugar like sodas and baked goods
- Spicy foods, which are a “trigger” for symptoms in some women
What to Eat for Your Health There isn’t a single magic diet for menopause to completely prevent weight gain, bone loss, hot flashes, and other symptoms. But there are balanced diets to follow which will support your health through the menopausal transition and through aging.
Following the Mediterranean diet has been associated with reducing the risk of overweight or obesity and a reduction in menopausal symptoms. Eating a plant-forward diet with lean protein, dairy, eggs, and seafood along with servings of vegetables, fruits, whole grains and nuts and regular physical activity help maintain your weight and reduce the risk of obesity, heart disease, and diabetes, as well as lessening hot flashes and trouble sleeping. Some small studies have shown reduction in hot flashes from eating a vegan diet including cooked soybeans. It’s not clear if the benefit comes from the vegan diet or from the soybeans.
Have other questions about menopause? WIN can match you with a dedicated Nurse Care Advocate or Nutrition Specialist. Together, you can establish a personalized plan to help manage your menopause symptoms—and optimize your well-being.
