These Foods May Increase Menopausal Symptoms

diet during menopause
6 foods that can make your menopause worse

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During menopause, the hormonal balance changes and with it the female body. Certain foods can make menopausal symptoms worse, so it’s best to avoid these foods.

Menopause, also known medically as climacteric, occurs in most women between the ages of 45 and 55. Some feel little other than missing their periods, but many women suffer a lot from the symptoms. Typical symptoms include hot flashes and sweats, insomnia, mood swings and tachycardia. The risk of heart attack also increases during this time as estrogen levels drop.

Certain foods can make these menopause symptoms worse – so eat them in moderation, if at all, to ward off symptoms.

These 6 Foods Can Make Menopausal Symptoms Worse

1. Too much alcohol

Drinking alcohol in moderation is of course not limited to the period of menopause. But since too much drinking can cause hot flashes, trouble sleeping, and mood swings, extra care should be taken during menopause if you don’t want to increase these symptoms. It is therefore better to drink less or even go without alcohol temporarily if that helps.

2. Too much caffeine

The same goes for coffee, black tea and co: caffeine – at least in large quantities – promotes inner restlessness, sleep disturbances and can also promote hot flashes. The amount of caffeine that we tolerate well varies greatly from person to person, regardless of menopause. So if you have already reacted quite sensitively to coffee, it is advisable to use it very moderately during this phase and not to drink anything after 4 p.m.

3. Spicy foods

Chilli, pepper and other strong spices should also be used with caution if you suffer from menopausal symptoms such as hot flashes. Because the body’s natural reaction to spicy food is, exactly, heat.

4. Too much salt

Another uncomfortable symptom of menopause can be fluid retention. If you are concerned, you should ensure that your diet is not too salty. Because salt can promote water retention. In addition to adding salt when cooking, care must be taken not to eat too many ready meals, as these are often particularly salty.

5. Fast food and sweets

Fast food such as fries, hamburgers and the like, as well as many snacks such as crisps and muesli bars, contain a lot of sugar and trans fats. These are harmful saturated fatty acids that can promote unhealthy belly fat – and this danger already exists due to slowed metabolism during menopause. This increases the risk of cardiovascular and vascular diseases.

6. Raw food

Should raw foods be harmful? It may seem counterintuitive at first, but in fact, raw foods are harder to digest than cooked foods. And with the decline in estrogen levels during menopause, the gut becomes more sensitive. With raw foods, we are only making his job unnecessarily more difficult than with steamed vegetables. It may also be enough to not eat raw foods like fruit or salad in the evening so as not to overwhelm your digestion at night.

Sources used: National Institute on Aging (US Department of Health & Human Services),,


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