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What to Eat During Menopause

The Best Foods for Symptom Relief

Hot flashes, night sweats, mood changes, weight gain, sleep disturbances and more: Menopause can bring a host of dreaded symptoms, but by adding these key foods to your diet, you can give your body the essential nutrients it needs to cope with the symptoms of this life transition.

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Medically Reviewed By: William C. Lloyd III, MD, FACS | Last Review Date:

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Medical References

  1. Menopause: A Time for Change. National Institute on Aging, Centers for Disease Control and Prevention. https://www.nia.nih.gov/health/publication/menopause-time-change/staying-healthy
  2. Eating Right During Menopause. Eat Right. Academy of Nutrition and Dietetics. http://www.eatright.org/resource/health/wellness/healthy-aging/eating-right-during-menopause 
  3. Menopause and Weight Gain. Eat Right. Academy of Nutrition and Dietetics. http://www.eatright.org/resource/health/wellness/healthy-aging/menopause-and-weight
  4. A Meno-Menu. MenoPause Blog, The North American Menopause Society. http://www.menopause.org/for-women/menopause-take-time-to-think-about-it/consumers/2012/09/26/a-meno...
  5. A Natural Approach to Menopause. Physicians Committee for Responsible Medicine. http://www.pcrm.org/health/health-topics/a-natural-approach-to-menopause 
  6. Add Antioxidants to Your Diet. Mayo Clinic. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls...
  7. Diseases and Conditions: Menopause and Osteoporosis. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases_conditions/hic-what-is-perimenopause-menopause-postme...
  8. The Nutrition Source: Calcium and Milk. Harvard T.H. Chan School of Public Health. http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/
  9. Vitamin B12. Center for Young Women’s Health. http://youngwomenshealth.org/2012/06/14/vitamin-b12/ 
  10. Nutrition Facts: Salmon. SELFNutritionData. http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4259/2
  11. A Sweet Excuse to Eat Cocoa and Chocolate. MenoPause Blog. The North American Menopause Society. http://www.menopause.org/for-women/menopause-take-time-to-think-about-it/consumers/2012/09/28/a-swee...
  12. Menopause and Heart Disease. American Heart Association. http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/Menopause-and-Heart-Disease_UCM_4...
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