As you approach menopause and beyond, it is crucial to maintain a healthy and balanced diet. The key things to remember are to get enough calcium, fiber, iron and fruits and vegetables. Calcium is crucial to preventing osteoporosis. Read more on nutrients and diet for menopausal women here. Maintaining a healthy bodyweight can be instrumental in alleviating symptoms associated with menopause. Obesity may worsen or cause many of the changes in menopause, and certainly contributes to an increased risk of health complications including heart disease. Reducing saturated fat will help to limit risks associated with weight and obesity. Eating to lower your blood pressure, which includes reducing salt intake, may decrease the chances of hot flashes. Also, limiting trigger items such as caffeine, alcohol and spicy foods, will work to help prevent hot flashes.

Phytoestrogens are ingredients found in certain foods that may help to alleviate some of the symptoms of menopause. Isoflavones are a type or phytoestrogen found in soy products, soybeans, chickpeas and other legumes. These substances have relatively weak presence of estrogen, which may possibly help with menopausal symptoms. Whole grains and flax seeds can also be beneficial. Incorporating these foods into your diet is an overall healthy choice, regardless of the menopausal relief benefits.