Foods To Avoid During Menopause

This article describes the type of foods women who are passing through premenopause and menopause should avoid for good health.


Menopause is defined as a natural cessation of menstruation due to a depletion of the egg follicles. This is accompanied by a drop in estrogen levels. The uterus no longer prepares for possible fertilization, and menstruation does not occur. Menopause occurs after a period of 12 months without menses, counting from the last menstrual period. Menopause can therefore only be determined retrospectively. Most women enter menopause between their 40s and 60syear of life. The age of 50 years is an estimated average. The age of menopause is an important consideration as it can provide indications about further general health. Those who enter menopause later in life are said to have a lower risk of overall mortality and morbidity such as stroke, myocardial infarction, low bone density, osteoporosis, and fractures, but a higher risk of breast, uterine and ovarian cancer. 

Premenopause is a phase where the menstrual cycle becomes very irregular. Premenopause, also called perimenopause, occurs before menopause and ends the year after menstruation has stopped. This phase can cause you to menstruate for some months and not others. The amount and duration of menstruation can also change so that you have less or more blood loss than usual and menstruate longer or shorter than usual. In addition to menstrual changes, premenopause also involves fluctuations in hormone production. So the symptoms of menopause are actually due to the process of the disappearance of menstruation. Once you are through this, the symptoms will usually disappear. On average, perimenopause lasts about 3 to 4 years. 

As a vital stage that women go through as a hormonal battle against their own body and the importance of food is often unknown. And there are foods for menopause that are better to avoid, as well as others that are very beneficial for this stage. In most cases, women in menopause suffer from terrible hot flashes, irritability, tiredness, fat accumulation, and a long list of menopausal symptoms that could be softened thanks to the foods they eat and, above all, avoiding some of them, which are especially harmful. In addition, after a certain age, the woman's body has a greater tendency to accumulate fat. These changes are due to a decrease in the female hormones, estrogens. This imbalance generates unknown changes in the body and causes the symptoms of menopause that we have already discussed.

Misinformation makes some of these symptoms that could be softened even more complicated. This Is due to the fact that some women don't know the type of food they should avoid. It is important that you know that your diet during premenopause and menopause is a vital point to feel better. Especially since there are certain foods that directly affect the most frequent symptoms. However, there are no prohibited foods in menopause, but it is recommended to reduce their consumption precisely because they can cause more hot flashes or affect your sleep. Now that you know that there are no prohibited foods as such, the million-dollar question is: what should you not eat during menopause? Here is a list of five foods you should avoid during premenopause and menopause to feel better:

1. Processed foods

Yes, that York ham, Crisps, deli meats, and cakes that They sell to you as healthy may be tasty, but they're not the best options for your body. When it comes to nutrition during menopause, the first foods to cut back on are processed foods. These are usually loaded with sodium and added sugars which can increase your water retention, making you feel bloated.

After menopause, you are more at risk of suffering from high blood pressure because your estrogen levels decrease. This means that a less salty diet is essential! Reduce your sodium intake to help keep your body healthy. Reducing your intake of processed foods will also help stabilize your blood sugar levels, preventing or reducing the intensity of your hot flashes. To get there quickly, stop eating prepared meals, switch from white bread to whole-grain bread, and opt for healthy snacks such as nuts and fruit instead of cookies and chips. Take advantage of this period of change to reclaim your kitchen and learn new recipes. In general, homemade foods are often better than store-bought, and cooking could be just the calming activity you need to get you through this time.

2. Red meat

Excessive consumption of red meat increases the drop in estrogen, just the hormone that you have right now at lower levels. This automatically makes them prohibited foods in menopause. In addition, as it contains many phosphates, it increases the risk of calcium loss in the bones. Try to consume more fish and white meats such as chicken, turkey, or rabbit.

3. Spicy foods

When it comes to diet during menopause, avoid spicy foods to help you with some of their side effects. This is because spicy foods can cause sweating increasing your body temperature and hot flashes, making your symptoms much more intense. So if you're about to add a super-spicy salsa to your fajita or opt for a spicy curry, we recommend you think twice!

Have you ever tried ceviche? Delicious and very healthy! You can always add lots of flavor with other spices, like smoked paprika, cumin, and mild curry powders, all of which add unique flavor to dishes without the heat. If you like strong emotions, change the spicy for the acid of lemon or lime; they are better food options for menopause.

4. Alcohol

Alcohol is always one of the first foods to reduce because, apart from its zillion calories, it won't help you lose a gram; its consumption increases your feeling of tiredness and heaviness. If you're a fan of a glass of wine in the evening, you might want to find an alternative while your body adjusts to menopause. Alcohol has a number of side effects. Some research has shown that alcohol increases hot flashes, and since It interferes with sleep, you may find that your fatigue worsens with too much regular consumption. If that's the taste you enjoy, there are now plenty of non-alcoholic beers on the market that tastes great! On the other hand, it dehydrates your body and accelerates aging. Alcohol is harmful at any age, but in menopause, it is even more important to moderate or eliminate its consumption.

5. Fatty foods

If you're looking for menopause nutrition tips to help your mood, pay attention to this one! If you like fatty foods, you're not alone, and some fats are actually very good for your body and essential for keeping you healthy. But, during menopause, you might want to think a little more about the quantity and quality of fats you eat, especially those from meat. Fatty meats like bacon and beef have been shown to lower natural serotonin levels in your body. Serotonin is one of the chemicals that keep you happy and upbeat. A drop in serotonin can make you more irritable, grumpy, sadder, and even angrier.

If you can't do without meat, avoid fatty cuts and opt for lower-fat alternatives, such as poultry or white fish. There are also often lean alternatives to products like ground beef, which might help keep your mood more stable. But, if you're up for it, why not try a vegetarian diet while your body is going through some changes? Many vegetarian dishes and meat alternatives are low in fat. Just watch the salt level, as it can be quite high, and the extra bloating is enough to make any woman grumpy! In addition, the decline in estrogen after menopause increases your risk of developing high blood pressure. Reducing your sodium intake can help you lower this risk.

Finally, one more example. In a randomized study of 95 postmenopausal women, those on a low-salt diet experienced better overall mood. This is in contrast to women who followed a basically healthy diet without salt restriction.


A healthy diet can help you find your smile. During the transition, perhaps the greatest temptation is to seek comfort in the form of comfort food. Unfortunately, this is precisely the period when your body craves healthy food the most. You can treat yourself every now and then, but try to keep your sugar and processed carbohydrate intake to a minimum. The same goes for alcohol, caffeine, and high-salt foods.

On the other hand, you can consume fruits and vegetables in abundance. Try to vary this, of course, to take advantage of all the valuable nutrients nature offers! Do not expect your complaints to disappear with the first healthy meal. Use the above tips as a blueprint to adjust your lifestyle in the long term. Only then will you be the woman who makes it through menopause smiling while your fellow sufferers endure long sweaty nights!

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