Kale, which is a great treatment for menopause symptoms.

Seven Winter Superfoods for Menopause Symptoms

Menopause can be a struggle in any case, and even more so in the winter months, with symptoms like dry skin, weight gain, night sweats, hot flashes, mood swings and fatigue. That is why it is essential to have a balanced diet which will help you feel a little bit better during this time in your life. The food you eat won’t only give you stamina that you will need to get through menopause, but some foods can actually relieve some of the symptoms. We have picked out seven superfoods to help you get through winter whilst going through this change in your life.


As some of the most troublesome symptoms are associated with menopause are due to oestrogen deficiency, a diet rich in phytoestrogens can help. This can be found in soybeans, chickpeas and lentils and they tend to have the most sources.  Legumes are also rich in folic acid, magnesium, potassium, B vitamins, and fibre, and are 20 to 25 percent protein, making them a true superfood. It is recommended that you try to include phytoestrogens in every meal.


Flaxseeds have a high concentration of essential fatty acids like omega-3 and omega-6, and can relieve inflammations, fluid retention, depression and even irritability! This little superfood has a nutty flavour and is also a rich source of plant lignans. They can modulate the metabolism and use of oestrogen, which can help to minimise menopausal symptoms like hot flushes, vaginal dryness and sweating. You can use flaxseed in dishes like porridge, smoothies and yoghurt.

Green Leafy Vegetables

It is known that leafy green vegetables are good for you, but even more so if you are suffering from the symptoms of menopause symptoms. Try to fill your plate with vegetables like kale, cabbage, lettuce or any type of leafy green veg. These types of vegetables are a fantastic source of calcium and magnesium, both of which are beneficial for bone health.

Cold-Water Fish

Fish that reside in cold water like salmon, mackerel, sardines and herring are an excellent source of omega-3 fatty acids, which can help relieve hot flushes and even symptoms of depression. Omega-3 also helps to protect against heart disease. It is recommended that you incorporate a serving of fish into meals at least two times each week.

Nuts and Seeds

Pumpkin seeds, walnuts, sunflower seeds and almonds can be a great snack or even a topping on a salad. Additionally, seeds and nuts are rich in polyunsaturated fatty acids, calcium, magnesium, potassium and zinc, this helps to ease menopause symptoms and effects. They can also improve bone mineral density which will help fight osteoporosis which can often be a menopausal symptom.


Squash can be a great comfort food during winter, and can also be a fantastic source of vitamin A, which can help with healthy skin, teeth, bones and soft tissue. This superfood also has a high fibre content which can assist with constipation, a symptom that some people experience during the hormonal changes of menopause.

Squash is a versatile food that can be used in several recipes including, soup, stew and even mashed instead of potatoes!


Due to oestrogen deficiency during menopause, this can often lead to bone loss and osteoporosis. Many women will already know the importance of calcium for bone health, but there are other nutrients essential for keeping bones healthy, including boron. This is a mineral which can be found in various fruits, vegetables, and nuts; boron helps protect your bones by extending the half-life of vitamin D and oestrogen. Just 85g of prunes adds three to four milligrams of boron to your diet. Like other fruits, prunes also have the added benefit of helping reduce hot flashes!

These seven foods are perfect for reducing some of the symptoms which come along with the menopause. These menopause treatments can be easily incorporated into our day-to-day meals. Which ones will you be trying? Let us know using our social media channels.


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