Foods, vitamins and natural remedies to help menopause

For most women, menopause occurs when they are between the age of 49 and 52. Symptoms may include irritability, sleep difficulties, night sweats, hot flashes and irregular periods. Luckily, there are foods, vitamins and natural remedies that can help you live better with menopause.

Coconut oil

Coconut oil is one of the natural remedies for menopause. You can include it in a smoothie or fry your food with it. This will help to banish abdominal fat that accumulates when you are experiencing menopause. To see the results, make sure it’s virgin or pure coconut oil.

Fruit and vegetables

Women in their mid-forties often become more sedentary. As a result, this leads to weight gain, which is one of the menopause symptoms. A diet rich in vegetables and fruits is recommended for weight loss and maintenance as they are low in calories and helps you feel full while staying healthy. Fruits and vegetables also help prevent several diseases such as heart disease, which often increase after menopause due to weight gain or reduced oestrogen levels.


During menopause, getting enough vitamin D is important for protecting your bones. You can take menopause supplements to ensure that you are getting enough vitamins, especially in non-sunny climates and during winter months. Fema 45 is a great source of vitamins for menopause. It’s a multivitamin and mineral complex designed for women during menopause. This supplement provides a total of 28 nutrients, including vitamins D and K for protecting your bones, B vitamins for energy and magnesium to regulate the production of cholesterol and blood pressure.

Whole grains

Whole grains such as brown rice, barley and quinoa provide B vitamins to help boost your energy, keep your digestive system functioning and manage stress. Whole grains also contain fibre and folic acid, which can help lower the risk of cancer, cardiovascular disease and premature death. When evaluating packaged foods that contain primarily whole grains, check on the label and choose the ones listed “whole grain” as the first ingredient.

Plant-based foods

Soy is a plant-based food that helps to relieve hot flashes. Isoflavones, soy compounds, mimic estrogen in your body. You can eat tofu, edamame and other soy foods and avoid processed foods such as soy burgers. Flaxseed is also a plant-based food that contains omega-3 fatty acids. You can sprinkle ground flaxseed on salads, yoghurt or cereal. This will add fibre to your diet and keep your arteries healthy. Flaxseed also has estrogen-like compounds.

Essential fatty acids

Serotonin, also known as 5-hydroxytryptamine, is an important chemical and monoamine neurotransmitter in your body. It helps regulate social behaviour and mood, memory, sleep and more. Low serotonin levels is one of the main cause of depression during menopause. Eat oily fish, whole olives, avocados, nuts and seeds as they can help regulate serotonin levels.


Loaded with antioxidants, berries can help combat poor concentration, memory loss and degenerative neural conditions. During menopause, women can experience mental blips, so brain-healthy food such as berries can be beneficial.