Let’s just get this out of the way:
Menopause is rude.

One minute you’re fine, the next you’re sweating through your shirt, crying over a dog food commercial, and wondering why you’re angry at literally everyone — including people who aren’t even in the room.

While I cannot personally fight your hormones (yet), what you eat can help. Not fix everything. Not turn you into a glowing goddess. But help enough that you don’t feel like a completely feral raccoon in yoga pants.

First: What’s Actually Happening (Very Briefly)

During menopause, estrogen drops. And estrogen, apparently, was doing a lot of emotional and physical heavy lifting without telling us.

This can lead to:

• Hot flashes (aka internal spontaneous combustion)
• Weight gain for no reason whatsoever
• Mood swings that scare your family
• Brain fog
• Sleep issues
• Inflammation and joint pain

Food won’t magically erase menopause — but it can support your hormones, reduce symptoms, and maybe help you feel like a functioning human again.

🥗 What to Eat During Menopause (And Why It Helps)

🥑 Healthy Fats (Because Your Hormones Are Crying)

Eat:
Avocados, olive oil, nuts, seeds, fatty fish (salmon)

Why it helps:
Hormones are made from fat. When estrogen dips, your body needs support, not punishment. Healthy fats help:

• Reduce inflammation
• Support hormone production
• Keep you fuller longer (so you don’t rage-snack)

No, eating avocado will not ruin your life. Calm down.

🫘 Protein (So You Don’t Lose Muscle and Patience)

Eat:
Chicken, eggs, tofu, beans, Greek yogurt

Why it helps:
Menopause loves to steal muscle while adding fat — rude behavior. Protein helps:

• Maintain muscle mass
• Stabilize blood sugar (aka fewer mood swings)
• Keep you energized instead of exhausted by noon

If your lunch is just coffee… we need to talk.

🌱 Fiber (For Digestion and Sanity)

Eat:
Vegetables, berries, whole grains, flaxseed, chia seeds

Why it helps:
Fiber helps your body:

• Eliminate excess estrogen
• Improve gut health
• Reduce bloating (which menopause absolutely loves to give you)

Bonus: Regular digestion = fewer reasons to be mad at the universe.

🌸 Phytoestrogen Foods (The Hormone Helpers)

Eat:
Soy (edamame, tofu), flaxseed, sesame seeds, legumes

Why it helps:
Phytoestrogens mimic estrogen just enough to help with:

• Hot flashes
• Night sweats
• Mood swings

No, soy will not turn you into something you’re not. Relax.

🍓 Antioxidants (Because Inflammation Is the Enemy)

Eat:
Berries, leafy greens, dark chocolate (yes, really)

Why it helps:
Menopause increases inflammation, which can worsen:

• Joint pain
• Fatigue
• Brain fog

Antioxidants help calm things down — including your joints and your attitude.

🚫 What to Limit (Not Ban, We’re Not Monsters)

☕ Caffeine

Hot flashes + caffeine = personal sauna. Try cutting back or switching to half-caf if you’re suddenly sweating for no reason.

🍷 Alcohol

Sorry. I know.
Alcohol can worsen:

• Hot flashes
• Sleep issues
• Anxiety

You don’t have to quit forever — just maybe don’t use wine as emotional support every night.

🍩 Sugar & Ultra-Processed Foods

These can:

• Spike blood sugar
• Increase inflammation
• Worsen mood swings

If you’re crying and angry after eating it… that’s your clue.

🥘 What a Menopause-Friendly Day of Eating Looks Like

Breakfast:
Eggs with veggies + avocado

Lunch:
Salmon salad with olive oil dressing

Snack:
Greek yogurt with berries & flaxseed

Dinner:
Chicken or tofu, roasted veggies, quinoa

Treat:
Dark chocolate because you deserve joy

Final Thoughts (From Someone Also Tired)

Menopause is not a personal failure.
It’s a hormonal plot twist no one warned us about properly. Eating to support your body during this time isn’t about dieting — it’s about survival, sanity, and feeling somewhat like yourself again. Feed yourself like you matter.  Because you do.  Even when you’re sweaty, moody, and considering snapping at strangers.