16 FOODS TO EAT DURING MENOPAUSE- TIP TUESDAY

Vannesa Vasquez
Apr 29
2 min read

These nutrient-packed powerhouses help ease symptoms, protect your bones, balance hormones, and keep your glow alive:

1. Tuna – Rich in Vitamin D

Supports mood, immune health, and hormone regulation.

2. Yogurt – High in Calcium

Keeps bones strong as estrogen dips (and soothes the gut, too).

3. Flaxseeds – Packed with Omega-3s + phytoestrogens

May help balance hormones and reduce night sweats.

4. Bananas – Loaded with Magnesium

Reduces irritability, supports sleep, and eases muscle tension.

5. Chia Seeds – Omega-3 + fiber

Supports joint health, brain clarity, and gut regularity.

6. Almonds – Magnesium

Helps with mood, sleep, and stress management.

7. Spinach – High in Calcium

Great for bone health and hormone support.

8. Blueberries – Full of Antioxidants

Supports skin, brain, and fights inflammation.

9. Mushrooms – Source of Vitamin D

Boosts mood, immunity, and can aid hormonal balance.

10. Avocados – Omega-3 fatty acids + fiber

Brain fuel, skin hydration, and healthy fats for hormone production.

11. Dark Chocolate – Yes, really.

Rich in Magnesium — think mood boost and PMS antidote energy.

12. Lean Meats – Clean Protein

Supports muscle maintenance and blood sugar regulation.

13. Salmon – Omega-3 loaded

Helps reduce inflammation, boost mood, and protect the heart.

14. Edamame – Plant-based Magnesium + protein

Also high in isoflavones, a natural phytoestrogen to support hormone balance.

15. Strawberries – Skin-loving Antioxidants

Plus, a fiber and vitamin C boost for immunity.

16. Eggs – Excellent source of Vitamin D

Great for bones, brain, and satiety.

Why These Foods Matter:

During menopause, hormone levels shift dramatically, especially estrogen. This impacts everything from your bone density and skin elasticity to your mood, sleep quality, and brain function.

Eating with intention during this time isn't about dieting, it’s about fueling your next era with the nutrients your body needs to recalibrate and thrive.

💡 Pro Tip:

Pair this diet with GHK-Cu peptides, NAD+, or bio-identical hormone support for real-deal results. It’s not just wellness, it’s science-backed self-empowerment.

Ready to take the next step?

Stay tuned for our "Pause & Renew " launch this month, including specials, services, and content built to help you THRIVE through every stage.

Want a custom wellness consult to support your menopause journey?

Shoot us an email at administration@renewwellnesstx.com