This article is for educational and general wellness purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease. If you are noticing changes in your body or have questions about your health, please consult a knowledgeable healthcare provider.

How Food Affects You in Midlife

It's no secret that as women age, our bodies and minds go through many changes. The hormonal shifts of midlife are a natural process that can bring about a variety of physical, emotional, and energetic changes. While it's never easy to navigate such a major transition, there are many ways to support how you feel — and one of the most powerful is what you put on your plate. For women moving through this season of life, eating a balanced and nutritious diet matters. Eating the right foods can support your overall wellbeing through hormonal transitions, help you feel your best, and support a healthy weight.

What Changes Can Be Supported By Diet

• Feelings of warmth and flushing may be eased with "cooling" foods listed below. Additionally, soy contains compounds (called genistein and daidzein) that some research suggests may support comfort during hormonal transitions.
• Mood and anxiety can be influenced by what you eat — and what you avoid.
• Adding and removing certain foods can support better sleep.
• Weight changes (a.k.a. meno belly) can be improved with overall dietary shifts.

Top Five Foods to Eat

1. Fruits and Vegetables: Packed with vitamins, minerals, and antioxidants that can help reduce inflammation and fight free radicals.

2. Whole Grains: Provide fiber and other important nutrients that can help keep your digestive system humming and support hormonal balance.

3. Healthy Fats: From sources like nuts, seeds, and avocados, healthy fats can help reduce inflammation and support heart health.

4. Legumes: A great source of protein and fiber, as well as essential vitamins and minerals.

5. Fish: An excellent source of omega-3 fatty acids, which can help reduce inflammation and support brain health.

In one study, women who followed a Mediterranean diet — with lots of vegetables, whole-grain noodles, and olive oil — reported fewer instances of hot flashes and night sweats in that study compared to women who did not follow that pattern.

If you're experiencing feelings of warmth or flushing, so-called "cooling foods" — including apples, bananas, spinach, broccoli, eggs, and green tea — may help, according to Chinese medicine. The following foods are also considered high in phytoestrogens, which some research associates with more comfortable hormonal transitions: berries, oats, barley, carrots, apples, rice, sesame seeds, wheat, dried beans, lentils, alfalfa, mung beans, wheat germ.

What Should I Avoid?

In addition to a healthy diet, some foods are worth limiting. Foods high in sugar — like candy and soft drinks — can increase inflammation and contribute to weight gain. Processed foods tend to be high in sodium and unhealthy fats, which can cause bloating and further weight changes. Alcohol has been shown to increase mood and sleep disturbances more aggressively in menopausal women, and high caffeine intake can also amplify anxiety, mood shifts, and sleep challenges.

What Else Can I Do?

A few more things worth adding to your toolkit:

• Drink lots of water. Staying well-hydrated has a natural diuretic effect and can help with excess bloating.
• Take the right supplements. We've written more in depth about that here.
• Exercise. Research has found that exercise significantly supports overall health, as well as supporting comfort and mood through hormonal shifts.
• Explore herbal and folk remedies — things like dandelion tea, sea moss supplements, and slippery elm are gaining interest for their potential to support overall wellbeing during hormonal transitions. We've written about that here too.

Thankfully, many of the foods that support your wellbeing in midlife are also great for overall health, for gut health (which plays a role in the vaginal microbiome), and for overall longevity. In fact, these foods are often touted as the staple diet of the Blue Zones around the world — places famed for health and long, vibrant lives.