As a Women’s Health Expert, These Are the Foods I Recommend for Managing Menopause
For many women, menopause isn’t just the end of a menstrual cycle—it can feel like the end of youth, energy, and ease. But according to a new report commissioned by J3 Bioscience, makers of LivRing, that narrative is changing.
“Menopause doesn’t have to feel like a losing battle,” experts explain. “Supporting your body through targeted nutrition can ease the symptoms and help you feel grounded, even as everything else changes.”
Here are four foods experts recommend to help you with menopause symptoms.
1. For Hot Flashes: Edamame
Edamame is full of phytoestrogens that reduce the intensity and frequency of hot flashes by rebalancing hormones.
How to use it: Enjoy ½ cup each day, tossed into a salad, or stirred into a quick veggie sauté.
2. For Insomnia: Pumpkin Seeds
Pumpkin seeds are rich in magnesium, which improves sleep quality and reduces the anxiety that often keeps you awake at night.
How to use it: Integrate ¼ cup daily. Sprinkle them over oatmeal, blend into smoothies, or keep a small bag for an easy snack.
3. For Bone Health: Shiitake Mushrooms
As estrogen drops, bone density does too. Shiitake mushrooms are a plant-based source of vitamin D, which helps to support bone health.
How to use it: Add approximately 100 g (roughly a generous handful) to your meals each day, sauté in olive oil, or add to stir-fries. You can also roast it alongside other vegetables.
4. For Mood Swings: Pomegranate
Pomegranate is full of phytoestrogens and antioxidants, both of which help stabilize mood swings and support hormonal balance.
How to use it: Add ½ cup to yogurt, salads, or grain bowls, or enjoy them on their own for a natural sweet snack.
The Expert Takeaway
“Menopause isn’t the end of youth, it’s the beginning of getting to know yourself more deeply. Your body may be changing, but so is your sense of what truly matters. Yes, there are challenges, such as sleepless nights and shifting moods, but there’s also a new kind of power to discover within it. One that comes from finally listening to what your body really needs.”
