Diet and lifestyle are the foundation of a healthy life.
Start by paying attention to what you eat and consciously adding foods believed to be beneficial for menopausal symptoms to your weekly shopping list.

1. Incorporate foods rich in plant estrogens into your diet. Soybeans, tofu, flaxseed, and alfalfa sprouts contain large amounts of plant estrogens that may help alleviate menopausal symptoms such as hot flashes and vaginal dryness.
   For example, one idea is to marinate tofu in a mixture of soy sauce, ginger, and garlic, and add it to a vegetable stir-fry. You can also add silken tofu to a smoothie. Mixing soy nuts into yogurt, adding them to a smoothie, or sprinkling them on a salad is also a good idea. Alfalfa sprouts are perfect for adding to salads or sandwiches.
2. Focus on a vegetable-rich diet
   Studies of vegetarians and people who eat a Mediterranean diet rich in vegetables have reported that participants had, on average, lower body weights and improved blood sugar levels.
3. Use herbs and spices
   Add culinary herbs and spices such as ginger, cumin, chili peppers, cardamom, coriander, garlic, fennel seeds, bay leaves, allspice, anise, and turmeric to enhance your dishes. These have been shown to reduce the risk of developing metabolic syndrome, which increases during menopause.
4. Eat foods containing calcium
   It is important to consume enough foods containing calcium to maintain bone mass from middle age onward. Foods high in calcium include yogurt, tofu, Chinese cabbage, rhubarb, spinach, white beans, bok choy, kale, broccoli, and legumes (especially pinto beans and adzuki beans). It is also important to balance your calcium intake with an appropriate amount of magnesium. Magnesium is found in large amounts in whole grains (such as oats and rice) and vegetables.
5. Get enough protein
   Protein is our source of energy and is necessary for many bodily functions, including growth and repair, maintaining healthy blood sugar levels, immune function, hormone production, and fluid balance. Protein is found in meat, seafood, dairy products, eggs, soy products, nuts, seeds, and legumes. Be sure to include protein in every meal, as well as in your snacks.
6. Don't forget foods rich in vitamins
   Many B vitamins (especially vitamin B6 and B3) and vitamin C are important for feeling happy and healthy. Foods containing vitamin B6: legumes, green and yellow vegetables, seafood, meat, chicken, nuts, and fruit. Foods containing vitamin B3: fish, chicken, eggs, whole-wheat bread, nuts, and mushrooms. Foods rich in vitamin C: many fruits such as oranges, melons, and strawberries, and vegetables such as broccoli, sweet potatoes, and spinach.

If you would like further support or advice, please refer to the Menopause Guide.