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Best & Worst Foods for Menopause Symptoms

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Best & Worst Foods for Menopause Symptoms

Source: Red Hot Mamas via Ode Magazine


Studies suggest that eating carbs can increase the release of tryptophan, an amino acid that helps the brain manufacture serotonin, which helps people fall asleep.


  • Eating a piece of toasted whole grain bread or a small portion of another carbohydrate before going to bed.
  • Other foods that contain tryptophan are turkey, soy, cod, egg whites and warm milk.
  • Also, omega-3 fatty acids, found in fish such as salmon, trout and tuna, play a role in sleep induction.
  • And don’t forget cherries. They contain melatonin, a substance found in the body, which helps regulate sleep.


  • Large meals. When you eat a large meal, digestion brings blood into the abdomen, raises body temperature and tells the hypothalamus in the brain to send a signal that causes hot flashes. Eating smaller meals can help reduce the number of hot flashes.
  • Caffeine. Coffee, tea, colas and dark chocolate contain caffeine. They may trigger hot flashes and affect your sleep. So drink water and avoid caffeine, especially in the late afternoon and at night.
  • Alcohol. Alcohol can increase the hot flashes and affect sleep, mood and weight. Heavy use can lead to osteoporosis because alcohol prevents cells from building new bone. Limit yourself to no more than one drink a day.

Next: Bloating

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Read more: Diet & Nutrition, Eating for Health, Food, Headaches, Health, Insomnia, Menopause, Women's Health

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The Intelligent Optimist

Ode, the magazine for Intelligent Optimists, is an international independent journal that publishes positive news, about the people and ideas that are changing our world for the better.


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11:22PM PDT on Jul 22, 2015

Good stuff! I especially liked how you effectively explain diet and menopause. Actually, I just put together an infographic on What to Eat and Avoid During Menopause. Check it out here:

3:27AM PST on Dec 8, 2014

It’s very difficult for menopausal women to fight with the menopause symptoms. Menopause diet can help to reduce or even prevent menopause symptoms. Here are some foods that help to soothe menopause symptoms.

3:35AM PDT on Sep 1, 2014

Nice Information.
Around menopause, the body’s production of estrogen hormones keep on fluctuating, with the fluctuation of estrogen, the body retains fats around the stomach region with the view of obtaining estrogen. Apart from these deposits of fats in the body, many women do not eat right meals. When a woman takes in more carbohydrates, proteins and sugars in amounts that supersede the body requirements, the excess amounts end up building up the fat composition in the body. However there are few foods to help manage menopause. Soy and tofu are rich in soy isoflavines which fall under the group of nutrients that are called phytoestrogens. Fruits and vegetables have been known to be of great value for menopausal women, fruits and vegetables go further than providing fiber and vitamins. Additionally take more of milk, spinach, liver and other foods that will supply your body with calcium.

6:35PM PDT on Sep 29, 2013

It always amazes me how many things are affected just by eating a healthy diet of fresh, unprocessed foods, cutting back on obvious things like sugar, etc.

3:49AM PDT on Sep 21, 2013

Food is always better than medication

9:19AM PDT on Sep 13, 2013

hot peppers lead to hot flashes, watering eyes, burning sensation on tounge and throat.

5:57AM PDT on Sep 13, 2013


10:55PM PDT on Jul 29, 2013

Thanks 4 the info!

3:35PM PDT on Jul 19, 2013

Nice thank you

4:30AM PDT on Jul 5, 2013

Thank you :)

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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