Nutritionists suggest dietary habits to manage menopause symptoms

Nutritionists suggest specific dietary habits to help manage symptoms during menopause and perimenopause, such as sleep disturbances, hot flashes, and loss of bone density or muscle mass.

For evening routines, warm milk is recommended as a way to provide essential nutrients like protein, calcium, vitamin D, magnesium, and zinc. Milk contains tryptophan, an amino acid used by the body to produce serotonin and melatonin, which can help regulate sleep cycles. While not a standalone cure, it can support relaxation and sleep quality.

Regarding breakfast, nutritionists suggest protein-rich options like overnight oats made with Greek yogurt, soy milk, peanut butter, and apple to help preserve muscle mass, which can decline due to dropping estrogen levels. Such meals also provide fiber to aid digestion and blood sugar regulation.

Experts also warn against common nutritional mistakes, such as switching to plant-based milks without checking labels. Many plant milks may lack necessary iodine or calcium fortification, which are critical for thyroid function and bone health during hormonal transitions.