Nourish the Change: The Power of Superfoods for Menopause

Can you really make menopause more enjoyable with food?

No, I’m not talking about soothing your mood with dessert or getting an energy boost with coffee. I am talking about adding more nutrients to your plate that soothe your worst symptoms.

When I went into early menopause in my late 30s, I was beyond frustrated with the menopause symptoms that seemed to appear overnight – from brain fog to weight gain to hair loss and insomnia.

After working on my own symptoms, I’ve learned that menopause symptoms are influenced by what you eat.

One of the few things that finally started working was getting more alkaline and into ketosis with my Keto-Green way of eating.

Staying alkaline and in ketosis in menopause is even easier when you incorporate specific superfoods that have been shown to cool the hot flashes, tame the bad moods, banish the bloat, and fight the brain fog.

What is a menopause superfood?

A superfood is a nutrient-dense food that is rich in compounds (for example, antioxidants, fiber or essential fatty acids) that are beneficial to a person’s health.

Menopause superfoods are the foods you can add into your diet that have been shown to ease the typical symptoms of menopause.

Researchers continue to discover (or rediscover) health benefits in ingredients that have been used in ancient remedies and traditional medicine that support hormonal health.

You don’t have to just live with your symptoms. Suffering is optional.

These are six of my favorite superfoods that manage menopause symptoms and work perfectly my Keto-Green way of eating:

Maca for menopause hot flashes, energy dips and low libido

Maca is a radish-like tuber that has been used traditionally by Incans for centuries to boost energy and endurance, support fertility, and regulate hormones. I learned about this superfood when I was traveling in Peru on my own healing journey.

It’s a menopause superfood because it is an adaptogen that supports your adrenals and manages stress, which in turn will help balance your hormones. Maca can also provide blood sugar support to help with weight loss.

Studies have found that maca can also improve libido and sexual function in both women and men. (1) Maca can also help reduce menopause hot flashes and night sweats. (2)

That’s why I use it as the base of my Mighty Maca Plus, and I personally use it and recommend it to patients as a delicious morning drink for hormone harmony.

Turmeric for menopause memory lapses and hot flashes

Turmeric has been called the “poor man’s saffron” for its golden color. But it might as well be Indian gold for its incredible healing properties.

Its active ingredient is curcumin, a potent antioxidant and anti-inflammatory nutrient that can protect and improve the health of virtually every organ in the body. Ayurvedic and Chinese Medicine Practitioners have used it for over 2,000 years to treat a range of conditions.

If you’re dealing with brain fog and memory issues, maca can help. Research has shown it’s a true superfood for brain health – a double-blind placebo trial of patients taking curcumin daily for 18 months improved their memory by 28%. (3)

Turmeric is also a menopause superfood because it’s been shown to reduce hot flashes. (4)

Green tea for menopause weight loss and memory

Why do so many Japanese stay sharp in their older years? It’s quite possible that it has to do with their traditional diet, which includes daily cups of green tea.

The active plant compounds in green tea called catechins, and especially ECGC, have antioxidative, anti-inflammatory, and neuroprotective effects. Researchers studying elderly Japanese that drank green tea daily found that over 12 weeks their memory and recall improved significantly. (5) (6)

Green tea is also a menopause superfood because of the compound theanine, which helps decrease cortisol levels. Excess cortisol is one of the major culprits of menopause weight gain especially around the waist.

Spirulina for menopause weight loss, better moods and sleep

Spirulina is truly deserving of the name superfood. This blue-green algae is a highly-nutritious plant that grows in the alkaline lakes of Africa, Mexico, America, and Asia.

Spirulina contains numerous peptides that have antimicrobial, antiviral, anticancer and immune supportive properties. It is rich in antioxidants, which help reduce free radicals and lower inflammation.

Spirulina is a menopause superfood because it helps promote weight loss while also protecting against metabolic syndrome – the collection of symptoms that cause weight gain, blood sugar issues and cardiovascular conditions. (7)

Spirulina is rich in B vitamins, which can support better moods and more energy.
That’s why I include it in my Keto-Green Protein Shake.

Flax Seed for menopause heart health and weight loss

This tiny seed is a mighty superfood to manage menopause symptoms for its fiber content and healthy fats.

Flax seeds can reduce your risk of heart disease, lower blood pressure, blood sugar and aid in weight loss.

Flax seeds are rich in alpha-linolenic acid (ALA), a polyunsaturated fatty acid that the body uses for energy. Flax seed contains high amounts of lingnans, which act as phytoestrogens and can help balance estrogen levels during menopause.

In a study, menopausal women who ate flax seeds daily for 12 weeks had fewer hot flashes and less vaginal dryness. (8)

MCT for weight loss, memory and energy

Medium Chain Triglycerides (or MCTs) are another superfood that I love and use every morning. These health fats that give you a boost of energy like carbohydrates without raising your insulin levels.

They are easier to digest than longer-chain triglycerides, and some research shows that eating them helps you feel fuller for longer – so you end up eating fewer calories. (9)

MCT has also been shown to help clear brain fog and memory issues. Because MCTs convert to ketones, they can provide an alternate source of energy for the brain. Staying in ketosis and training your body to burn fat for energy has been shown to improve cognitive function, memory and focus.

Add more superfoods to manage menopause symptoms

If you want to get more of these superfoods into your daily routine, you could go pick them up at your local health food store or supermarket. I have several recipes on my blog that call for superfoods that will make a difference in how you experience menopause symptoms. 

But the easiest way to eat more of these superfoods is to try one of my specially-formulated products:

My Keto-Green Protein shake gives you a daily dose of flax seed, spirulina, MCT, along with other superfoods like ginger, wheat grass, and glutamine. Drinking one of my all-in-one meal replacement shakes per day helps aid weight loss, relieve hot flashes, balance hormones and mood, and supports healthy digestion and removes toxins.

Mighty Maca Plus includes the highest quality Peruvian maca root, turmeric, green tea, along with chlorella, mangosteen, and pomegranate. This delicious green drink helps improve energy and stamina, improves metabolism and digestion, and soothes hot flashes and mood swings. 

With my Girlfriend Doctor Bundle, you can try both, along with my best selling Julva® V cream, and get extra support in The Girlfriend Doctor Club.

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Dr. Anna Cabeca

Dr. Anna Cabeca

Certified OB/GYN, Anti-Aging and Integrative Medicine expert and founder of The Girlfriend Doctor. During Dr. Anna’s health journey, she turned to research to create products to help thousands of women through menopause, hormones, and sexual health. She is the author of best-selling The Hormone Fix, and Keto-Green 16 and MenuPause.

Learn more about my scientific advisory board.