Quick List of Foods for Menopause

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Embarking on a journey towards hormonal balance begins with the natural revitalization of your system, eliminating the need for immediate consideration of hormone replacement medications. The key lies in adopting a nourishing and mindful approach to your diet, incorporating foods that act as powerful allies in supporting your hormonal health.

Start with incorporating flaxseeds into your daily meals – rich in omega-3 fatty acids and lignans, they can aid in balancing estrogen levels. Additionally, indulge in nutrient-dense leafy greens like kale and spinach, as they are packed with vitamins and minerals crucial for hormonal harmony.

For a natural substitute, consider adding phytoestrogen-rich foods such as soy products and legumes to your diet. These plant-based compounds mimic the effects of estrogen in the body, contributing to hormonal equilibrium without the need for synthetic interventions.

Furthermore, don’t overlook the importance of incorporating omega-3-rich fish like salmon, which supports overall hormonal health. Embracing these wholesome choices empowers you to naturally regulate your hormonal system, paving the way for a healthier and more balanced life. Remember, nature provides potent alternatives that can be both delicious and transformative on your journey to well-being.

Spinach and kale #1 dark green leafy vegetables

Salmon, mackerel, tuna, herring, trout, beef and chicken liver

Beans: lentils, garbanzo (chickpeas),

Flax seeds, Chia seeds, Sesame seeds, quinoa, almond (without brown skin)

Miso, Tofu, tempeh (fermented soybeans)

Oats (steel-cut), barley, brown rice, bulgur, millet

Broccoli, cauliflower, yams, raw carrots,

Blueberries and dark berries, cherries, figs

Herbs: parsley, sage, rosemary, thyme, oregano, basil, mint

Chocolate – cocoa

Olive and avocado oil


Fruits: only 2 servings /day, mango (wrinkles 4x/wk), prunes (daily – fiber, antioxidants)



Although good, avoid while losing weight: yogurt, cheese, milk

Processed foods and fast foods

Spicy foods (substitute: cumin, curry, turmeric, basil)


Caffeine (substitute: hot ginger, peppermint tea,

Fatty meats: brisket, bacon, (lowers serotonin)

Health Disclaimer. This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. If you think you may have a medical emergency contact your primary care physician or call 911 immediately.


  • Mama Vega

    Charmène Vega, widely known as Mama Vega, is a multifaceted individual with a diverse background that has shaped her into a dynamic author, nutrition expert, and PR professional. Before establishing Mama Vega Enterprises, she dedicated her time to education, having taught High School English. Her passion for empowering individuals to lead healthier lives led her to contribute nutrition articles for The Loop Newspaper in Tehachapi. Charmène's literary journey includes being a contributing author in two notable books: "Overcomer Redeemed Masterpiece," an international bestseller, and "Mental Wealth Tool-Kit: Tools to Achieve Mental Wellness." Her impact extends beyond collaboration, with six authored books available on Amazon. Among her published works are titles such as "I Don't Want the Neighbors to Know," "Now Chew On This...The Food Mood Poop Journal," "Now Chew On This... Boost Immunity = Eat Seasonally," "Now Chew On This...A Breath of Fresh Air," and "Now Chew On This...Harness Your Hormones to Optimize Your Health." Charmène Vega's influence extends to the realm of lifestyle and culture, as she writes for the prestigious Rogee of Beverly Hills magazine Charmène Vega's commitment to community service and leadership is exemplified by her recent addition to the Board of the Bakersfield Breakfast Rotary. In this role, she serves as their Public Relations (PR) person, contributing her skills and expertise to enhance the organization's outreach and communication efforts. Beyond her involvement with the Rotary, Charmène actively participates in the Bakersfield Blue Zone Project. Here, she takes on the role of a nutrition educator, conducting classes that delve into the intricacies of nutrition. Her classes go beyond the basics, incorporating detailed information about the nutritional benefits of each ingredient. Charmène’s approach includes sharing recipes along with the associated health benefits, providing a comprehensive understanding of the connection between food and well-being. Additionally, Charmène is recognized as a guest nutrition expert on the Blue Zone Project Wednesday Wellness sessions. This involvement underscores her dedication to promoting healthy living within the community. By sharing her knowledge and expertise, she contributes to the overall well-being of individuals involved in the Blue Zone Project, fostering a culture of health and wellness. Charmène Vega's multifaceted contributions to community organizations like the Bakersfield Breakfast Rotary and the Blue Zone Project showcase her passion for making a positive impact on the lives of others through education, nutrition, and overall well-being. Charmène's dedication to education, health, and community shines through her various roles, making her a true inspiration for those seeking a holistic approach to life.

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