Soy products contain isoflavones that mimic estrogen, alleviating hot flashes, night sweats, and mood swings. Incorporate tofu, tempeh, or soy milk into meals
SOY
SOURCE:UNSPLASH
2
Rich in lignans and omega-3 fatty acids, flaxseeds balance hormones and reduce hot flashes. Add ground flaxseeds to smoothies, yogurt, or baked goods.
Flaxseeds
SOURCE:FREEPIK
3
Spinach, kale, and Swiss chard provide nutrients and phytoestrogens. Reduce menopause symptoms by including leafy greens in salads, soups, or stir-fries.
Leafy Greens
SOURCE:UNSPLASH
4
Omega-3 fatty acids in fatty fish like salmon reduce inflammation and support brain health. Enjoy grilled or baked fish twice a week.
Fatty Fish
SOURCE:UNSPLASH
5
Almonds, walnuts, and pumpkin seeds are rich in vitamin E and healthy fats. Combat vaginal dryness by snacking on nuts or adding seeds to dishes.
Nuts and Seeds
SOURCE:UNSPLASH
6
Quinoa, brown rice, and oats regulate blood sugar, reduce bloating, and provide energy. Opt for whole grains instead of refined grains.
Whole Grains
SOURCE:UNSPLASH
7
Berries are packed with antioxidants, reducing the risk of heart disease and memory decline. Snack on fresh berries or add them to smoothies and desserts.
Berries
SOURCE:UNSPLASH
8
Probiotic-rich Greek yogurt supports gut health and provides calcium and vitamin D for bone health during menopause. Enjoy it as a nutritious snack.
Greek Yogurt
SOURCE:UNSPLASH
9
Chamomile, peppermint, and black cohosh teas soothe menopause symptoms, promoting relaxation and better sleep quality. Sip herbal tea before bedtime.