UBCNews - Business - Menopause Meal Plans: Key Nutrients & Foods That Ease Your Symptoms

Episode Date: January 26, 2026

Welcome back, everyone! Today we're tackling something so many of us are curious about – using food to actually ease menopause symptoms. I mean, if we can manage hot flashes and support our bones just by tweaking what's on our plate, that's pretty powerful, right? Wordsmith World City: Big Spring Address: Texas Website: https://bettyjohansen.com/

Welcome back, everyone. Today we're tackling something so many of us are curious about, using food to actually ease menopause symptoms. I mean, if we can manage hot flashes and support our bones just by tweaking what's on our plate, that's pretty powerful, right? Absolutely. And the research really backs this up. We're talking about specific nutrients that can make a real difference. Protein, phytoestrogens, omega-3s, calcium, vitamin D, and fiber. These aren't just buzzes. words. They address the hormonal shifts happening during menopause in practical ways. Let's start with protein. I've heard that needs actually go up during menopause. Is that true? It is. After menopause, women should aim for about 1.0 to 1.2 grams of protein per kilogram of body weight daily. If you're active or trying to lose weight, that can go up to 1.5 to 1.8 grams per

kilogram of lean body mass. The reason is that muscle mass naturally declines and protein helps preserve it. Plus, spreading your protein across meals keeps you full or longer, which helps with those hunger cravings that spike during perimenopause. So we're not just eating protein for muscles. It's also about hormone production and even our skin and hair health? Exactly. Protein supports hormone production, slows muscle decline, and maintains bone health. It even helps with the health of your skin, hair, and nails, which can all be affected by dropping estrogen levels. Now, phytoestrogens. I know these are plant compounds that mimic estrogen.

Where do we find them? And how do they help? Phytoestrogens are naturally occurring in plants and have structures similar to estrogen. They bind to estrogen receptors and can help balance hormone levels. That means potentially fewer hot flashes, less night sweats, and even reduced bone loss. Soy products are a great source because they contain isoflovones. Research shows that in countries where women eat diets rich in phytoestrogens, there's a lower incidence of difficult menopausal symptoms, breast and uterine cancer, and osteoporosis.

That's compelling. So adding things like tofu, etymame, and flax seeds could really help. Speaking of flax seeds, those are packed with omega-3s too, right? They are. Flacks seeds are a nutritional powerhouse. omega-3 fatty acids, lignins, and fiber, all beneficial for managing symptoms. Omega-3s have anti-inflammatory properties, which can help with joint pain and cardiovascular issues. Some studies suggest they may even reduce the frequency of hot flashes, though results have been a bit inconsistent. Mm-hmm, interesting. So cold water fish like salmon plus chia seeds and walnuts are all good sources?

Definitely. Cold-water fish are particularly rich in omega-3s. And don't forget about leafy greens like spinach and kale. They're loaded with vitamins, minerals, and phytochemicals that support hormonal balance. Nuts and seeds also provide vitamin E and healthy fats. Vitamin E has been shown to reduce the frequency and severity of hot flashes. That point about nutrient-dense foods like leafy greens and nuts sets up our next piece, calcium and bone health. But first, a quick word from our sponsor.

Looking to take a more holistic approach to your menopause journey? Betty Johansson's dancing through menopause inspires a positive approach to one of life's greatest transitions combining nutrition, exercise, emotional wellness, and empowerment for all women. Learn more at bettyjohansen.com. Picking up on those nutrient-dense foods, how does calcium fit into maintaining bone health during menopause? Calcium and vitamin D are absolutely essential. Bone loss notably increases during menopause because estrogen levels drop.

Adults over 50 need 1,000 to 1,200 milligrams of calcium and 600 to 800 IU of vitamin D daily. This lowers your risk of osteoporosis and keeps bones strong. So dairy, fortified plant milks, and leafy greens can help there. What about fiber? I know gut health matters, but how does it tie into menopause specifically? Fiber is integral. It aids digestion, supports gut health, and helps with estrogen balance and weight management. Your gut microbiome actually includes a section called the Estabolome, which metabolizes and circulates estrogen.

When estrogen levels drop during menopause, it contributes to weight gain and changes in fat distribution. So supporting your gut health with fiber can help with better weight regulation. Right, makes sense. And I've heard people joke that menopause is basically your body throwing your body throwing your a surprise party, except nobody wants to be there. Ha, that's one way to put it. But seriously, whole grains in general, things like oats, barley, quinoa, and brown rice are rich in fiber, vitamins, and minerals.

They stabilize blood sugar levels and prevent those sudden spikes and crashes that can trigger hot flashes. Swapping refined carbs and sugars for whole grains and legumes is one of the simplest changes you can make. Let's talk practical strategies. What does a day of eating look like when you're trying to manage menopause symptoms? Great question. For breakfast, think Greek yogurt with berries and nuts or avocado on whole grain toast. Lunch could be a quinoa salad with grilled chicken and plenty of veggies.

Dinner might be baked salmon with roasted broccoli and lentils. Snacks could include hummus with veggie sticks or a handful of mixed nuts. The key is variety, fruits, vegetables, whole grains, legumes, and lean proteins. I actually started meal-prepping lentil bowls last year, and I noticed my afternoon energy crashes just disappeared within a couple of weeks. I see, that's helpful. And what about foods to limit? Definitely limit spicy foods, fast food, caffeine, and alcohol. These can worsen hot flashes and disrupt sleep quality.

Also, avoid ultra-processed foods high and added sugars. They cause blood sugar spikes and crashes, which increase cravings and can lead to weight gain. So mindful eating comes into play here too, right? Paying attention to how we eat, not just what we eat? Absolutely. Mindful eating, really paying full attention to your meal, noticing flavors and textures, can improve portion control, digestion, and reduce stress-induced eating. The goal is making sustainable changes rather than restrictive diets. In other words, we're looking at lifestyle shifts, not quick fixes. Avoiding calorie-counting regimes and focusing on whole foods creates long-term

success. Right. And combining diet with exercise amplifies all of this? For sure. Regular exercise, both aerobic activity, like at least 150 minutes per week of brisk walking or cycling, and strength training two to three days per week, is vital. It helps manage weight, maintain muscle mass, improve bone density, and boost mood. When you pair a nutrient-rich diet with consistent exercise, you're really maximizing symptom management. So to everyone listening, have you thought about which of these nutrients you might be missing in your current diet? Maybe now is the time to add more leafy greens or swap that white rice for quinoa? Exactly. Small swaps make a big difference. And remember, this focuses on building a sustainable lifestyle, not following a short-term

fix. When you nourish your body with the right nutrients, and I mean truly nourish, not just fill up, you're giving yourself the best chance to manage menopause symptoms and feel your best. Thanks so much for breaking this down today. Food really is powerful medicine during this transition. My pleasure. Here's to feeling stronger and more energized through menopause.