What foods should be avoided during menopause

The foods that menopausal women need to avoid mainly include high sugar foods, high salt foods, high-fat foods, spicy and stimulating foods, and beverages containing caffeine. These foods may exacerbate menopausal symptoms such as hot flashes and emotional fluctuations, or have adverse effects on cardiovascular health.

1. High sugar foods

Cakes, candies, sugary drinks, and other high sugar foods can cause blood sugar fluctuations, which may exacerbate fatigue and emotional instability during menopause. Excessive intake of sugar can also increase the risk of obesity, which is associated with worsening menopausal hot flashes. It is recommended to replace sweets with fresh fruits, which can not only meet the taste requirements but also supplement vitamins and dietary fiber.

2. High salt foods

Pickled foods, processed meats, fast food, and other high salt foods can increase the concentration of sodium ions in the body, which may lead to blood pressure fluctuations and edema. The decrease in estrogen levels in menopausal women itself can affect blood pressure regulation function, and a high salt diet can further increase cardiovascular burden. It is recommended to use natural seasonings such as herbs and spices instead of some salt for daily cooking.

3. High fat foods

Fried foods, fatty meat, butter, and other foods rich in saturated fat can increase low-density lipoprotein cholesterol levels. Menopausal women have an increased risk of cardiovascular disease due to the weakened protective effect of estrogen, and a high-fat diet may accelerate the process of arteriosclerosis. You can choose healthy sources of fats rich in unsaturated fatty acids such as olive oil and nuts.

4. Spicy and Stimulating Foods

Spicy seasonings such as chili peppers, Sichuan peppercorns, mustard, etc. may stimulate the nervous system, exacerbate symptoms of vasoconstriction such as hot flashes and night sweats. Some menopausal women may experience discomfort such as facial flushing and palpitations after consuming spicy food. If sensitivity to spicy food is found, it is recommended to temporarily reduce intake and observe changes in symptoms.

5. Caffeine containing beverages

Caffeine in coffee, strong tea, and energy drinks has a central excitatory effect, which may interfere with sleep quality and exacerbate anxiety. Menopausal women often have sleep disorders, and caffeine can prolong the time to fall asleep and increase the frequency of nighttime awakenings. Try to avoid caffeine intake after 3 pm and choose calming drinks such as chamomile tea as alternatives.

Dietary adjustments during menopause should focus on balanced nutrition, and it is recommended to increase the intake of foods rich in plant estrogens and B vitamins, such as soy products, whole grains, and dark vegetables. Regular brisk walking, yoga, and other moderate exercises can help alleviate menopausal discomfort. Maintaining sufficient sleep and a positive mindset are equally important. If symptoms severely affect daily life, you can consult a doctor about the feasibility of hormone replacement therapy. The recommended cooking method is low-temperature processing such as steaming, stewing, etc., to avoid damaging the nutritional components during high-temperature frying.