The hormonal decline during middle age interferes with the body's natural ovulation process, affecting the ability to conceive. Women may experience menopausal symptoms such as irregular periods, hot flashes, brain fog, weight gain, insulin resistance, and mood swings. Here are some foods that can help alleviate these uncomfortable symptoms.

Fish like salmon and tuna provide omega-3 fatty acids, high-quality protein, vitamins, and minerals. Studies suggest that those who consume more fatty fish may experience fewer hot flashes and reduced depression, a common issue for middle-aged women. It's recommended to eat 230g of fish per week.

Yogurt, rich in beneficial bacteria, protein, and calcium, supports bone health. As menopausal women are often at risk of osteoporosis, consuming foods that promote bone health is crucial. Eating yogurt also aids in the absorption of calcium and magnesium in the large intestine, further enhancing bone quality. A balanced diet that includes dairy products can also improve sleep quality. Consider enjoying fruit and yogurt smoothies or cucumber and yogurt salads for added benefits.

Beans provide plant-based protein and fiber, which can help manage menopausal symptoms. The fiber in black beans and chickpeas helps regulate blood sugar levels, reducing the risk of type 2 diabetes. Beans are also rich in the amino acid tryptophan and magnesium, both linked to improved mood and mental well-being. As mood swings can be a major symptom of menopause, incorporating beans into your diet is a healthy suggestion.

Soy products, including tofu and unsweetened soy milk, offer high-quality plant-based protein and phytoestrogens (plant-based estrogens). Incorporating these foods into your regular diet can help alleviate hot flashes and night sweats.

Nuts such as walnuts, cashews, and almonds are packed with plant-based protein, healthy fats, fiber, and antioxidants. Each type of nut offers unique health benefits. Regularly consuming walnuts, for instance, may reduce the risk of depression and heart disease. While nuts are high in fat, eating about 28g can support weight management by promoting satiety, helping middle-aged women maintain a healthy weight.

Le Nguyen (According to Eating Well)