When you’re experiencing menopause, it can feel nearly impossible to get a grip on some of the most annoying symptoms and side effects, from hot flashes to mood swings.
Although some of it is out of your control, there are certain things you can control to get through the drastic bodily change a little easier, including your diet. There are a lot of healthy, nutrient-dense foods you can add to your diet that can help make your symptoms feel less severe and help you gain control during this adjustment period in your life.
A health influencer, author, and menopause advocate, Tamsen Fadal, shared a Facebook reel about the six healthy foods she incorporated into her diet to help alleviate some of her menopause symptoms.
“When my nutrition is on point, I feel incredible,” she wrote in her caption. “My symptoms are easier to manage.”
If you’re a woman over 40 who is menopausal or perimenopausal, read more about the six foods Tamsen says you should eat during menopause to feel your “absolute best” below.
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Brazil Nuts
Brazil nuts tend to be underrated in the nut family, as they contain excellent compounds for reducing inflammation, supporting heart health, and more.
Tamsen notes in her video that she started adding brazil nuts into her diet for her "heart health" and "metabolism."
"I just have them in this container and pick out two or three a day," she explains.
Because of their high selenium content, you really only need to and are recommended to eat only 2-3 brazil nuts a day, which is fascinating, as you can get so many benefits out of less than a handful of nuts.
Chia Seeds
Chia seeds are rising in popularity and have become a pantry staple for many over the last few years, as they're also a small food that packs a powerful punch of nutrients and fiber.
"I always add them to my 'hot girl menopause smoothie' [because] they're high in omega-3s and [they're] good for fiber," adds Tamsen.
Chia seeds make a quick and easy addition to smoothie bowls, overnight oats, yogurt parfaits, and more. If you need more fiber to help with any stomach issues, try them out!
Turmeric
Tamsen explains that not only did she start adding the powerful plant to her meals, but she also began taking turmeric supplements while entering menopause.
"I try to add it to all my meals," she explains. "Use black pepper to activate it."
Turmeric contains many benefits thanks to its active compound, curcumin, which is known to help with chronic inflammation, reduce joint pain, and more. Like Tamsen mentions, you can get the most out of turmeric and curcumin when it's paired with the piperine in black pepper.
Probiotic-Rich Foods
To manage and take care of her gut health, Tamsen says she focuses on "probiotics with yogurt or sauerkraut."
Probiotic-rich foods can be extremely helpful in taking care of your gut health and microbiome. You can either take a probiotic supplement, or use foods like yogurt, sauerkraut, kimchi, kefir, and more to get them in. Probiotics contain helpful and healthy bacteria that will improve your digestion and overall gut function.
Sweet Potatoes
"Sweet potatoes are dense in nutrients [and] high in fiber," says Tamsen.
"I use them to swap out for other carbs. I bake them as soon as I get them and use them as a base for a lot of meals."
Sweet potatoes are not only filling and tasty, but they're a much better option for added vitamins and nutrients than regular potatoes. Sweet potatoes are high in vitamin A, which is great for skin, and they contain phytoestrogens, which can help mimic estrogen in the body, making them extra useful for menopausal women.
Avocados
Avocados are creamy, delicious, and high in healthy fats that can benefit all sorts of bodily functions.
"Don't be afraid of fats," says Tamsen.
"I try to have at least one [avocado] a day. I put them anywhere I can, whether it's avocado toast or thrown into salads, or just as a garnish on the plate."
Avocados are high in omega-3 fatty acids, monounsaturated fats, and fiber, all of which can help regulate blood sugar, promote hormone production, improve your hair and skin, and more. Which one of these six menopause-friendly foods do you enjoy the most?
