As a Black woman over 50, this topic is very close to my heart. I see and hear from so many women who look like me, struggling with dealing with common menopause and perimenopause symptoms and looking for solutions.
I feel blessed that I haven’t experienced some of the major symptoms, like hot flashes, mood swings, and night sweats. However, managing my weight requires a lot of effort, which is another common menopause symptom, through a plant-based diet and regular exercise. I believe this lifestyle has been instrumental in helping me avoid many menopause symptoms and maintain a healthy weight and body mass index (BMI).
My research confirms that eating more plant-based foods can relieve some of these menopausal symptoms.
Menopause and Perimenopause
Before we dive in, let’s talk about what menopause and perimenopause are.
- Perimenopause is the transition period before menopause, usually starting in your 40s. During this time, your body produces less estrogen, which can cause symptoms like irregular periods and mood changes.
- Menopause officially begins when you’ve gone 12 months without a period, typically around age 51.
Menopause is a natural transition that affects all women, but studies have shown that Black women often experience more severe and prolonged symptoms compared to other demographic groups.
Research indicates that Black women reach menopause about 8.5 months earlier than White women and suffer from worse symptoms, particularly hot flashes, weight gain (especially in the abdominal area), mood swings, and sleep disturbances.
Interestingly, studies show that Asian women often report fewer menopausal symptoms compared to other groups. Researchers think this might be due to their traditional diet, which is rich in plant-based foods like soy.
In the Study of Women’s Health the Nation (SWAN), findings also indicate that black women were 50% more likely than white women to have vasomotor symptoms like hot flashes and night sweats and also endure hot flashes longer—10 years versus 6.5 for white women.
In addition, the SWAN study and The Importance of Nutrition in Menopause and Perimenopause article report that dietary factors play a crucial role in managing menopausal symptoms.
In this article, we will explore 10 plant-based foods recommended by nutrition experts and supported by studies that can help manage menopausal symptoms and support women during this transition:
Flaxseeds
Flaxseeds are rich in lignans, a type of phytoestrogen that can help balance hormone levels. They may reduce the frequency and intensity of hot flashes.
Soy Products
Whole soy foods like edamame, tempeh, and tofu contain isoflavones, which can mimic estrogen in the body and potentially alleviate hot flashes.
Leafy Greens
Collard greens, kale, and spinach are excellent sources of calcium and vitamin K, which are crucial for maintaining bone health during menopause.
Berries
Blueberries, strawberries, and blackberries are packed with antioxidants to help combat oxidative stress and regulate mood.
Sweet Potatoes
Rich in vitamin A and fiber, sweet potatoes can help stabilize blood sugar levels, potentially reducing mood swings and supporting weight management.
Chia Seeds
These tiny seeds are high in omega-3 fatty acids, which may help reduce inflammation and support heart health.
Cruciferous Vegetables
Broccoli, cauliflower, and Brussels sprouts contain compounds that support liver function, helping to balance hormones naturally.
Legumes
Beans, chickpeas, and lentils are excellent plant-based protein and fiber sources. These can help maintain muscle mass and promote feelings of fullness, supporting weight management.
Whole Grains
Brown rice, quinoa, and oats provide B vitamins that can help boost energy levels and support mood regulation.
Avocados
Avocados are rich in healthy fats and potassium and can help balance hormones and support heart health.
Foods to Consider Avoiding
While incorporating these beneficial foods, it’s also important to be mindful of foods that may exacerbate menopausal symptoms:
- Caffeine and alcohol: These can trigger hot flashes and disrupt sleep patterns.
- Processed foods: high in unhealthy fats and sugars, these can contribute to weight gain and mood swings.
- Spicy foods: They may trigger hot flashes in some women.
- High-sodium foods: excessive salt intake can contribute to bloating and water retention.
- Carbs and starchy food: Your body processes carbs differently during menopause, causing your metabolism to slow down, which can lead to weight gain.
As we wrap up this article, as I previously shared, I’ve heard so many stories from Black women struggling with menopause and perimenopause symptoms and how these challenges are affecting their quality of life. These experiences touched my heart and motivated me to research and share information that studies show can help manage these symptoms.
Every woman’s journey through menopause is unique. What works for one may not work for another. But I hope the information in this article offers some natural solutions to help ease your symptoms and improve your overall health during this transition.
Eating a whole-food, plant-based diet rich in the foods we’ve discussed may relieve some menopausal symptoms. However, listening to your body and working with a healthcare professional or registered dietitian is crucial to determining what’s best for you.
Quick and Easy Plant-Based/Vegan Recipes:
Check out my downloadable eBook, Simply Healthy: 10 Quick & Easy Oil-Free Vegan Dinner Recipes, for more healthy meal ideas. You’ll find plenty of easy and tasty options to keep you motivated on your plant-based journey.
Like, Comment, and Share
I’d love to hear from you. In the comments, please share your experiences with menopause or perimenopause. What natural remedies have worked for you? Let’s support each other through this journey.
Also, feel free to share this article with other black women who you believe will find value in this article; sharing is caring.
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Disclaimer
The content on this blog is for informational purposes only. It is not professional advice and should not replace consultation with a health care professional. RBL Wellness & Beauty LLC or I, am not liable for any direct, indirect, incidental, consequential, or any other damages arising out of or connected with the use of the information provided on this site, including recipes, advice, and tips.
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