6 Foods For Reducing Hot Flashes, Weight-Gain During Menopause

During menopause, the female body undergoes multiple transitions as estrogen levels begin to gradually decline. As the body manages these changes, so too it experiences several symptoms like hot flashes, insulin resistance, weight-gain, decreased bone density and mood swings. Healthy dietary and lifestyle patterns can help to manage this natural change that occurs as females start entering their 40s.

As the menstrual cycle comes to an end, it becomes more important than ever to carefully manage food intake so that with a little bit of self-care, discipline and consistency, menopause becomes a smooth process. Along with regular exercise, here are some foods that can be added to the daily diet to manage the effects of menopause:

Eggs And Chicken

Increasing protein intake becomes extremely essential for those experiencing menopause because of the need to build and repair healthy muscles and maintain lean muscle mass. Eating eggs for breakfast or having a bit of roast chicken in salads or at dinner can induce feelings of satiety which prevent overeating and weight-gain during menopause.

Nuts And Seeds

Adding nuts and seeds to muesli or in a trail mix for breakfast or chewing on some nuts at afternoon tea can fulfil the body's requirements of Omega-3 fatty acids. Nuts can help to manage the impact of changing hormonal patterns and reduce the tendency of mood swings. Nuts are also rich in anti-oxidants which help to boost overall wellness.


Menopause leads to a risk of decreased bone density making those undergoing this phase susceptible to a risk of injuries and fractures. At such times, eating calcium rich foods like milk is extremely important for the overall nourishment and strengthening of the body. A glass of milk must be accompanied by good protein intake during the day to ensure maximum absorption of calcium by the body.


Eating fatty fish like salmon or tuna can also prove beneficial for those experiencing symptoms of menopause. A rich source of Omega-3, salmon can reduce PMS and mood swings and lower inflammation in the body. Additionally, fish are also rich in protein and fat enabling the growth of healthy muscle and promoting recovery and rejuvenation.


Rich in vitamin E, almonds are also a good source of Omega-3 fatty acid. Snacking on almonds induces a feeling of satiety especially to counter those afternoon hunger pangs. Since menopause can also lead to weight-gain, chewing on a few almonds might prevent overeating and keep calorie intake in check. Almonds are also rich in magnesium which is good for bone health.


A rather obvious, but extremely critical component of every day diet, water intake needs to be monitored particularly during menopause. Dehydration will simply heighten irritability and a feeling of fatigue which can make menopause symptoms feel even worse. Keeping a bottle with you throughout the day or setting an alarm for drinking water at regular intervals or simply drinking water as soon as you feel thirsty are some ways of ensuring the body gets its prescribed 2-3 litres of water every day.