Menopause is not for sissys!

That’s a direct quote from my mother.

A Plant-based diet rich in soy reduces troubling menopause symptoms by 84%. This study was done by North American Menopause Society.


This same study shows that more than 85% of women 45 and over suffer from hot flashes and night sweats. What are our options? How can we treat this perfectly normal (albeit annoying) phase with something other than drugs or medications?

This particular study used nothing more than raw soybeans added to the participants salads or soups everyday. Their eating plan was plant-based.

But what other simple changes can we make to our daily nutrition to cut down on these challenges? What if I don’t want to switch to a plant-based diet? Do I have options?

Here are some helpful tips.

Foods That May Worsen Menopausal Symptoms
Processed Foods.

  1. Spicy Foods.

2. Fast Food.

3. Alcohol.

4. Caffeine.

5. Fatty Meats.

The following foods can help strengthen bones and relieve menopause symptoms:

  1. Dark green leafy vegetables, especially spinach and kale
  2. Yogurt
  3. Cheese
  4. Milk
  5. Fish like salmon, mackerel, and tuna
  6. Flax and chia seeds
  7. Broccoli and cauliflower
  8. Blueberries and other dark berries
  9. Grapes
  10. Dark fruits like plums
  11. Black tea
  12. Chickpeas and other legumes
  13. Soybeans or foods like tofu, tempeh, and soy milkĀ 

What changes did you or will you make to your nutrition plan to make menopause a bit easier? Did they work? How long did it take to kick in?

Please leave your ideas in comments. I’d love to share them!

Stay cool,

xoxo, Rosanna
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