Healing Kitchen

Younger women who are beginning to experience symptoms of menopause may want to control their symptoms through diet. Foods high in calcium, magnesium, vitamin E, and phytoestrogens, such as soy isoflavones, may be beneficial for reducing symptoms of perimenopause as well as preventing the onset of osteoporosis. Consuming iron-rich foods and foods high in vitamin C may help ease symptoms of perimenopause.

We believe that it's possible to manage and/or improve certain conditions through what you eat. When we create "Mega-Recipes" for an ailment, we strive to include the maximum number of the nutrients that are shown to have benefit for that ailment. We also expect the Mega-Recipe to contain at least 25% of recommended intakes for those nutrients. See the list of recipes that have met our criteria for this ailment.

What You Should Eat & Why

Perimenopause and menopause represent depletion of estrogen, which, in turn, is associated with increased risk of bone loss and heart disease. Make sure that you have adequate amounts of foods high in calcium and magnesium to prevent the onset of osteoporosis that often occurs when estrogen is depleted.
Leading Food Sources of calcium: Broccoli, Bok choy, Milk, Amaranth, Salmon, Kale, Beans, dried, Cheese, fresh, Tofu, Soybeans, Yogurt

Iron-rich foods help to replace any iron lost due to heavy bleeding caused by perimenopause.
Leading Food Sources of iron: Apricots, Quinoa, Turkey, Shrimp, Pumpkin seeds, Beans, dried, Crab, Oysters, Clams, Tofu, Chick-peas, Beef, Lamb, Amaranth, Prunes

As estrogen becomes depleted, women become more susceptible to developing osteoporosis and heart disease. Magnesium is a mineral that protects against heart disease and it is also important for regulation of heart rhythm and blood clotting.
Leading Food Sources of magnesium: Spinach, Barley, Avocados, Quinoa, Chocolate, Pumpkin seeds, Oysters, Sunflower seeds, Brazil nuts, Buckwheat, Amaranth, Almonds

soy isoflavones
Foods high in phytoestrogens have been shown to reduce menopausal symptoms due to their estrogenic properties. Phytoestrogens are found in soy, soy milk, and tofu, flaxseed and flaxseed oil. Some soy products, powdered soy protein, for example, are processed in ways that remove their phytoestrogens. Soybeans contain genistein and diadzein, isoflavones that relieve the severity of hot flashes and also may have cholesterol-lowering properties.
Leading Food Sources of soy isoflavones: Soybeans, Soy products, Tofu

vitamin C
Vitamin C may be useful for relieving menopause symptoms experienced during perimenopause and also helps the body to absorb iron.
Leading Food Sources of vitamin C: Cabbage, red, Potatoes, Strawberries, Tangerines & other mandarins, Peppers, bell, red, Kiwi fruit, Oranges

vitamin E
Some studies indicate that consuming foods high in vitamin E may relieve discomfort from hot flashes, mood swings and night sweats.
Leading Food Sources of vitamin E: Broccoli, Avocados, Sunflower seeds, Brazil nuts, Peanuts, Almonds, Mangoes

Date Published: 05/03/2005
> Printer-friendly Version