Menopause is a natural component of growing older. This hormonal transformation might lead to physical changes including weight increase. However, sticking to a low-calorie, nutrient-dense diet throughout menopause might assist promote overall health and weight management as your body adjusts.

Nevertheless, this occurs due to the natural reduction in the hormones in charge of reproduction in the female body such as estrogen and progesterone resulting in your period not occurring monthly as usual.

However, According to research from the National Institute on Aging, it says – Menopause strikes people generally females birth between the ages of 45 and 55. Although this process is likely to happen between seven years or more.

Furthermore, we get these questions often from people. Does estrogen cause weight gain? What are those foods that can help with hot flashes? What do I eat on a menopausal diet? Can I lose weight during menopause? If you seek answers to these questions, keep reading to find out.

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What are the Changes that Takes Place During Menopause?

The hormone estrogen begins to drop as you approach menopause and beyond, altering your regular estrogen and progesterone cyclical shapes. Low estrogen levels hurt your metabolism, which can contribute to weight gain.

However, these modifications may have an impact on your cholesterol levels and carbohydrate directions. During the menopause transition, many women encounter symptoms such as hot flashes and insomnia, and weight gain around the hips and abdominal region.

Also, read – How to Lose Weight During and After Menopause

Menopause Diet Plan to Lose Weight

During menopause, many women gained unwanted weight around their abdomen and sometimes on other parts of the body. However, losing weight usually poses a challenge. If this is you, the following are a few diet plans to help you.

  • Your Meal Should Contain More Rich Fiber

Your meals should be mostly fiber-rich foods. Consume a balanced diet consisting of whole grains, vegetables, low carbs foods, healthy nuts, and lentils.

  • Always Stay Hydrated 

At an older age, you are at risk of dehydration. Always take enough water. Make water your number one favorite beverage on your meal plan list.

  • Breakfast, Lunch, and Dinner

Having breakfast, lunch, and dinner at the appropriate time is vital for healthy living, especially around this stage. Always snack on healthy snacks.

  • Always Eat Enough Protein

Eating enough healthy protein helps supply your body with sufficient Omega-3 fatty acids. However, this helps the body with supporting cognition, muscles, and healthy bones at a more advanced age.

menopause diet plan

Does Estrogen Cause Weight Gain?

Yes, this happens because the estrogen levels begin to fall throughout perimenopause and menopause. Because the ovaries no longer produce enough estrogen, the body seeks estrogen from other sources. Fat cells in the body are one of the sources. To restore estrogen balance, the body restores all functional vitality sources to fat, resulting in weight gain, particularly around the abdomen.

While typical estrogen levels drive weight increase around the thigh and hip area, before menopause, estrogen levels drop after menopause, causing weight increase in the abdomen and fat accumulation in the abdominal cavity. However, the risk of heart attack and stroke increases as abdominal fat increases.

Also, read – How to Slow Aging with Fasting?

Foods That Help With Hot Flashes

  • Soya Beans Intake

According to research, soy seeds contain chemicals called genistein and daidzein, which have been proven to help decrease hot flashes. Phytoestrogens, found in foods such as tofu and soybeans, resemble biological estrogen and may help regulate hormone levels.

Other foods that can as well help with hot flashes include nuts and seeds like cashews,

whole grains like oats, healthy wheat, and buckwheat. Also, fruits such as apricot, avocado pears, grapes, and vegetables such as bell pepper, green beans, and carrots are essential.

  • The Mediterranean Diet Is a good option

The Mediterranean diet is characterized by a high intake of fruits, veggies, healthy nuts, legumes such as lentils and chickpeas, and healthy oils such as olive oil. The Mediterranean diet helps without flashes.

  • Stay Hydrated With Cold Water

If you’re experiencing hot flashes, the National Institute on Aging approves staying hydrated with a tiny amount of cool water before bed. Reduce the warmth in your bedroom and layer your blankets so you may readily remove them if you do experience night sweats.

Final Thought

If you are not taking proper care of yourself at this stage of your life, it is likely to affect your emotional health. 

Sleep well, check for the right diet, and don’t give in to emotional stress of any kind because this can cause your cortisol levels to increase as well as menopausal signs. Prioritize a healthy lifestyle and a balanced diet.

We are an Inspired team of writers who are passionate about writing on the topic of a healthy approach to Nutrition and Wellness. We are guided in our writing by our knowledge and experience as well as open official medical and health sources.