Hello, autumn! As the cooler weather rolls in and the days get shorter, it’s the perfect time to embrace the season’s harvest to support your menopause health. Fall brings a bounty of nutrient-rich foods that may help alleviate common symptoms, balance hormones, and support
your overall well-being. Here are five fall foods that can be powerful nutritional allies during your menopause transition.

 

1. Pumpkins

Pumpkins are a nutrient-dense food that can offer significant benefits for those in the menopause journey. One of the key benefits of pumpkin is its high content of beta-carotene, a powerful antioxidant that converts to vitamin A in the body. Vitamin A plays a critical role in maintaining skin health, supporting cell regeneration, and combating the dryness and thinning of the skin often experienced during menopause. This antioxidant also boosts the immune system and helps fight inflammation, which can help reduce the intensity of menopausal symptoms such as hot flashes and joint pain.

Pumpkin seeds, or pepitas, are equally beneficial, especially due to their high magnesium content. Magnesium is an essential mineral for women in menopause, as it helps regulate mood, support better sleep, and reduce the frequency and intensity of hot flashes. Studies have shown that magnesium can also play a role in reducing stress by lowering cortisol levels, which often rise during menopause due to hormonal imbalances. Moreover, pumpkin seeds provide a good source of plant-based protein, fiber, and healthy fats, which promote satiety, aid in digestion, and support weight management during a time when metabolism tends to slow down. Incorporating both pumpkin and pumpkin seeds into your diet can provide a wide range of nutrients to support hormonal balance, skin health, and overall well-being during menopause.

Here are some delicious and easy ways to add pumpkin and pumpkin seeds into your daily diet:

Breakfast: Add pumpkin puree to your morning oatmeal or mix it into a smoothie with almond milk, protein powder, cinnamon, and nutmeg for a fall-flavored boost.

Lunch: Roast pumpkin cubes with olive oil, salt, and pepper to toss into salads, grain bowls, or quinoa for extra fiber and antioxidants.

Snack: Roast pumpkin seeds for a crunchy, magnesium-rich snack or sprinkle them over yogurt and berries.

 

2. Apples

Apples are a powerhouse fruit for people in the menopause transition, offering a variety of health benefits that support this stage of life. Rich in soluble fiber, particularly pectin, apples help regulate blood sugar levels, which is crucial for maintaining energy and preventing insulin resistance, a common concern for those approaching menopause. The fiber also aids digestion, reducing bloating and promoting regularity and may help to lower LDL cholesterol levels.

Additionally, apples are packed with quercetin, a potent antioxidant known for its anti-inflammatory properties, which may help reduce the risk of heart disease—a risk that increases post-menopause. Quercetin also supports brain health by combating oxidative stress, potentially reducing the likelihood of cognitive decline.

Here are some delicious and easy ways to add apples into your daily diet:

Breakfast: Finely chop apples into your overnight oats or add slices to Greek yogurt with a sprinkle of cinnamon for a fiber-rich start to your day.

Lunch: Slice apples thinly and add them to salads with walnuts and goat cheese, or pair them with peanut butter for a satisfying snack.

Dessert: Bake apple slices with cinnamon and a touch of honey for a warm, comforting, and antioxidant-packed dessert.

 

3. Sweet Potatoes

Sweet potatoes are an excellent food choice for those in the menopause transition due to their rich nutrient profile that supports overall health and alleviates common symptoms associated with hormonal changes. High in beta-carotene, sweet potatoes provide a significant source of vitamin A, which may help maintain skin health as it encourages the regeneration of skin cells and protects against the dryness and thinning often experienced during menopause. This antioxidant also plays a key role in supporting immune function, helping the body fight off inflammation and oxidative stress that can exacerbate menopause symptoms like joint pain, mood swings, and fatigue.

Moreover, sweet potatoes are packed with fiber and complex carbohydrates, which are beneficial for maintaining steady blood sugar levels. This is especially important in perimenopause and menopause, as fluctuating blood sugar can lead to mood swings, energy crashes, and weight gain. A diet rich in fiber also aids digestion, combats bloating, and promotes satiety, making it easier to manage weight during this transitional phase. Additionally, sweet potatoes contain high levels of vitamins C and E, both of which support skin health by boosting collagen production and protecting the skin from oxidative damage, further aiding in the reduction of visible signs of aging, such as wrinkles and fine lines.

Here are some delicious and easy ways to add sweet potatoes into your daily diet:

Breakfast: Make sweet potato hash by sautéing cubed sweet potatoes with spinach and eggs for a balanced, filling breakfast.

Lunch: Roast sweet potatoes and use them as a base for grain bowls, topped with lean protein like chicken or chickpeas, and drizzled with tahini.

Dinner: Swap regular fries for baked sweet potato fries, seasoned with paprika and garlic, or use mashed sweet potatoes as a side for your evening meal.

 

4. Brussels Sprouts

Brussels sprouts are little green powerhouses that offer numerous benefits for those in the menopause transition. These cruciferous vegetables are rich in compounds called glucosinolates, which support liver detoxification. This is particularly important during menopause as the liver plays a crucial role in metabolizing hormones, including estrogen. By aiding in detoxification, Brussels sprouts can help the body better manage hormonal fluctuations, potentially reducing the severity of menopause symptoms such as hot flashes and mood swings. Additionally, Brussels sprouts are a fantastic source of fiber, which not only supports digestion and alleviates bloating, but also helps balance blood sugar levels—a critical factor in maintaining steady energy and preventing insulin resistance during this phase of life.

Moreover, Brussels sprouts are high in vitamin K, a nutrient essential for bone health. As people go through menopause, their estrogen levels decrease, which can lead to bone loss and an increased risk of osteoporosis. Vitamin K helps to maintain bone density and strength, making it a vital component of a menopause-supportive diet. Additionally, Brussels sprouts contain antioxidants like vitamin C, which supports collagen production and promotes skin elasticity, helping to counteract the dry, thinning skin that often accompanies menopause.

Here are some delicious and easy ways to add Brussel sprouts into your daily diet:

Lunch: Shred raw Brussels sprouts and use them as a base for salads, tossing with olive oil, lemon juice, and sliced almonds for a crunchy, detoxifying meal.

Dinner: Roast Brussels sprouts with olive oil, balsamic vinegar, and garlic for a simple, flavorful side dish that pairs well with chicken, fish, or tofu.

Snack: Make crispy Brussels sprout chips by separating the leaves, tossing with olive oil, and baking until crispy.

 

5. Pears

Pears are an excellent fruit during the menopause transition, offering a variety of health benefits that can help ease common symptoms. Rich in soluble fiber, particularly pectin, pears support healthy digestion and regular bowel movements, which can become irregular during menopause due to hormonal changes. The fiber in pears also helps to regulate blood sugar levels, reducing the risk of insulin resistance, a condition that can be more common in midlife as estrogen levels decline. Maintaining stable blood sugar is essential for preventing energy crashes, mood swings, and unwanted weight gain, which are common challenges during menopause.

In addition to their fiber content, pears are a great source of important micronutrients like vitamin C and copper. Vitamin C, a potent antioxidant, supports collagen production, promoting skin elasticity and helping to counteract the dryness and thinning of skin that often occurs during menopause. Copper plays a key role in maintaining energy levels and supporting the body’s ability to produce red blood cells, helping to combat fatigue—a common complaint during this transition. The anti-inflammatory properties of the antioxidants found in pears may also help alleviate joint pain and other inflammatory symptoms that can arise during menopause, making them a well-rounded addition to a menopause-supportive diet.

Here are some delicious and easy ways to add pears into your daily diet:

Breakfast: Add sliced pears to your morning smoothie or mix them into oatmeal for a boost of fiber and sweetness.

Lunch: Slice pears into a salad with arugula, walnuts, and a light vinaigrette for a refreshing, nutrient-dense meal.

Dessert: Poach pears with cinnamon and ginger, then top with Greek yogurt for a naturally sweet, antioxidant-rich dessert.

 

Looking for more ways to support your health during the fall season? Download my FREE guide – 5 Ways to Boost Your Metabolism Over 40. This guide will help you boost your metabolism and switch your body from fat-storing to fat-burning mode – without calorie counting, hours of cardio, or feeling hungry and deprived all of the time.

 

References

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Arnold, K., Weinhold, K.R., Andridge, R., Johnson, K. and Orchard, T.S., 2018. Improving diet quality is associated with decreased inflammation: findings from a pilot intervention in postmenopausal women with obesity. Journal of the Academy of Nutrition and Dietetics, 118(11), pp.2135-2143.

Laveriano-Santos, E.P., López-Yerena, A., Jaime-Rodríguez, C., González-Coria, J., Lamuela-Raventós, R.M., Vallverdú-Queralt, A., Romanyà, J. and Pérez, M., 2022. Sweet potato is not simply an abundant food crop: A comprehensive review of its phytochemical constituents, biological activities, and the effects of processing. Antioxidants, 11(9), p.1648.

Zhang, Y., Zeng, M., Zhang, X., Yu, Q., Zeng, W., Yu, B., Gan, J., Zhang, S. and Jiang, X., 2023. Does an apple a day keep away diseases? Evidence and mechanism of action. Food Science & Nutrition, 11(9), pp.4926-4947

Hodges, R.E. and Minich, D.M., 2015. Modulation of metabolic detoxification pathways using foods and food‐derived components: a scientific review with clinical application. Journal of nutrition and metabolism, 2015(1), p.760689.

Reiland, H. and Slavin, J., 2015. Systematic review of pears and health. Nutrition today, 50(6), pp.301-305.