Nutrition

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Changes in nutritional intake have also been shown effective in treating menopausal symptoms.

Recommendations shown helpful include:

• Decrease caffeine consumption, women who drink more caffeine experience more bothersome hot flashes (Faubion 2015)

• Moderate alcohol consumption correlated with lower incidence and severity of hot flashes (Smith 2016, Gallicchio 2015)

• Decrease use of processed foods and simple sugars while increasing whole food consumption, especially fruits and vegetables

  • • The lower the inflammatory potential of the diet the less bone mineral density loss (Orchard 2016)

    • High adherence to the Mediterranean Diet results in lower cardiovascular risk for perimenopause women (Ruiz-Cabello 2016)

• Lose weight

• Drink 8 to 10 glasses of water per day

• Increase fiber intake

• Consider eating soy foods (discussed further in the Phytoestrogens section)

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