It’s the time of life every woman dreads – the scary “m” word.

Menopause occurs after a woman’s final menstrual cycle. It is a period of changing hormones, which can cause a number of symptoms, including hot flashes, difficulty sleeping, anxiety, brain fog, and more.

There is still not enough research about possible treatment for menopause, which is why, this Women’s Health Month, I would like to share five foods you can eat to improve your menopausal symptoms & reduce the risk for certain illnesses. In addition to exercise, healthy sleep routines & supplements, these five foods can drastically improve a woman’s experience during menopause.

1. Milk

There is a decline in estrogen levels during menopause, which can increase the risk for bone fractures & osteoporosis. Milk and other dairy products are high in calcium, phosphorous, potassium, magnesium, & vitamins D & K. These vitamins & minerals help strengthen your bones.

Many women in menopause also struggle with sleep. The amino acid glycine, which is found in milk & cheese, can help ease this symptom & promote deeper rest. Milk & other dairy products are also high in protein, which can decrease the risk of reduced muscle mass & bone strength, which is common during menopause.

2. Salmon

Salmon and other fatty fish are high in omega-3 fatty acids, which can reduce the frequency & severity of hot flashes. Fish, like milk & dairy products, is also high in protein, which can help decrease the risk of reduced muscle mass & bone strength. This, in turn, also reduces a woman’s risk for osteoporosis.

3. Quinoa

Quinoa & other whole grains are high in fiber & B vitamins. These nutrients reduce the risk of certain diseases associated with menopause, including heart disease & cancer. Quinoa in particular is also higher in protein, which, as stated above, reduces the risk of decreased muscle mass & bone strength, which can help protect woman from developing osteoporosis.

4. Broccoli

Fruits & vegetables are full of healthy vitamins & minerals, fiber, & antioxidants, which can help reduce hot flashes & weight gain associated with menopause. Cruciferous vegetables, such as broccoli, are especially helpful in protecting menopausal women from breast cancer.

5. Chickpeas

Chickpeas are high in phytoestrogens, which act like estrogen in the body. This can be helpful for women during menopause, when estrogen levels drop. Eating foods rich in phytoestrogens can help reduce all symptoms of menopause. Additionally, chickpeas are high in protein, which, as stated above, helps reduce the risk of decreased muscle mass & bone density, & can help protect women from developing osteoporosis.

Are you or someone you love struggling with symptoms of menopause? Email me at Tyler@EvolveHolisticWellness.com to learn how Evolve Wellness can help & schedule a FREE 15-minute consultation.