Menopause Nutrition: Top 10 Hormone Balancing Foods

Please message me on Facebook to learn more about how my personalised program can help you feel better and lose weight naturally: / belindabennfans
Energy dips, restless nights, weight gain and changing hormones leave many women feeling drained and overwhelmed during menopause. But here's the good news...
Think of food as your internal pharmacy. When you choose the right nutrients, it's like providing your body with powerful tools to:
- Promote hormonal well-being: Forget artificial interventions. Specific foods are rich in phytoestrogens and other beneficial compounds that gently nudge your hormones back towards balance, reducing hot flashes and mood swings.
- Fuel your energy furnace: No more afternoon slumps! The right mix of nutrients keeps your metabolism burning bright, giving you more spark for a vibrant life.
- Calm the stress storm: Sleepless nights and anxiety sapping your energy? Load up on fresh fruits and veggies packed with soothing compounds that quiet your body and mind, leading to peaceful sleep.
- Boost your detox superpower: The right nutrients will optimize your liver function, cleansing and energizing you from within, leaving you feeling lighter, fitter, and glowing.
To learn more about how to create your personalised menopause plan just message me 🙏👏😊👍❤️
/ belindabennfans
#menopause #perimenopause #womenoverforty #menopausebellyfat #menopauseweightloss #belindabenn #menopausediet

[@marigold9736]

I am 52 going through menopause, not really feeling anything different infact I feel good , what a blessing. Only thing i avoid is too much caffeine..our bodies know what its doing. Just be kind.

[@juliehall6373]

She is right. She described my diet in this video. Im 52 and feel healthy. No menopause symptoms ❤

[@BelindaBenn]

Amazing Julie, so proud of you!! It must feel very affirming to be so healthy with no symptoms. Well done and thanks for sharing your inspirational experience!! XOXO

[@catfirstman]

She nailed every single change.

[@magpiegirl3783]

The only plant-based food that has all the essential amino acids is soy. Plant proteins are not complete, so you need a range of them to ensure you get all the amino acids which are essential building blocks for the body. Sarcopenia and osteoporosis are issues and require a good intake of protein. Science shows that the protein in plants is not as readily absorbed as animal proteins. If you think you are getting say 50g of protein from plants, then this is actually much lower. The recommendations are for at least 1 to 1.5 g of protein per kg of body weight, so trying to get that from plants is a big ask. As well as this, many of the leafy greens and nuts/seeds/grains are high to very high in oxalates which is an issue for some people.

[@yrevet]

💯

[@taniajansen6292]

Thank you so much for caring for us ladies 💕🙏

[@CS-ow4gl]

Surgical menopause and BC survivor . Thx for the video

[@BelindaBenn]

Sending lots of love and strength to you my lovely. I had a bilateral mastectomy last year. Grateful to be here! XOXO

[@baljithayre1252]

Quality consistent content..thank you.

[@diana12701]

Thanks for this great information love how you break it down with the right nutrients I just subscribed to your channel ty🙏

[@Tessan82]

Wow! You are increddible! Thanks❤

[@Wonderpattypatty]

New subscriber. Thanks for a wonderful video!!! 😍

[@pamelakhan2642]

Hello ladies I'm in peri and its been terrible but l gotten some relief using Evening Primrose Oil. I take it twice a day with my meal, plus magnesium and ground flaxseed. It is not a remedy, but it helps as Im not sweating as I used to❤ Good luck to us all on this journey 🙏 💖

[@diananyawanda1950]

Thanks a billion.

[@johnkelly9451]

what type of magnesium please?

[@MichelleBlackChannel]

Great video!

[@persianwhite3258]

Thanks a lot for the information.

[@omittapir5986]

Great video, important information. Plus the view from your kitchen window is so amazing!

[@shirnettbrown8365]

Im post menopause 15 years and I don't have cravings for sweets neither did I gain any weight at all. Mind you I dont eat sweets except for fruits.

[@annav61]

Same here no food cravings or mood swings a weight gain just hot flashes tho 😢

[@carmellouis4643]

Good for you

[@carmellouis4643]

I am having sweet cravings and fatigue. I work out daily😅

[@shirnettbrown8365]

@@carmellouis4643 I still get a little hot flash, can't stand it tho.

[@kimgordon3695]

excellent tips. Having a glass of h2o w 1-3 tsp. Of ACV 1/2 hour before meals can help manage insulin. ❤

[@PouraniiEskandari-cq5jm]

I love your kitchen and backyard

[@s.k.5021]

Best video i have seen. Thank you

[@BelindaBenn]

Thank you my lovely, that is so kind of you to post this amazing feedback! Sending lots of positive energy back you 🥳❤️

[@kyleejoewilson1941]

Thankyou so very much that was wonderful thankyou❤

[@carlenepalmer6615]

Thanks for sharing

[@osikanmiomobolanle9379]

Thanks for sharing.

[@Lisa-xd3fv]

Thank you I needed that💝💝💝 Thanx for all the great help things are alot better these days aren't they Thank god 💞💞💞💞💞🙏

[@anncarter5945]

Thank you x

[@WeepingWidowSueAna]

Wow. This is one of the most beautiful setups I have ever seen! Beautiful kitchen. You yourself are beautiful. Beautiful dream view out of the kitchen window. Beautiful plants and clean space. The bowls are evenly spaced and lined up in perfect symmetry. My OCD is very pleased! I give you a load of praise for this beautiful video!

[@Thecousins13892]

Hahaha! You’re so right@weepingwidowsueana I was thinking the same! Very beautifully delivered. But also so full of great tips! I hope everyone can find the foods they need at affordable prices. That may be the greater challenge unfortunately. I wish you well on your journey 💕

[@BelindaBenn]

Teheeeee...yes you've made me realise I have a little OCD too! So happy this bought some joy to your life 🥰

[@WeepingWidowSueAna]

@@BelindaBenn Hee hee... thank you so much! Keep up the great work!

[@reece0304]

I think i need to watch again and takes notes! Really good easy explained information.

[@lynne3989]

This is really a needed video with the info, I've been CRAVING. Thank you

[@BelindaBenn]

My pleasure my lovely ❤️🌼🤗🌼❤️

[@jla-fz8cy]

I have been eating right 👍 l also ride my 🚲 instead of driving to get groceries and I exercise regularly and go for nature walks, meditate and play with my cat daily. I'm 65 years old and I hardly have any wrinkles or grey hair, l have been this way all my life because my mother even though she didn't drink alcohol or smoke, she died young due to poor eating habits and not enough exercise unfortunately. Enjoy the beauty of nature and smile more,say hello 👋 and enjoy the gift of life 🏞️🕊️🤍

[@Anita-uz7gr]

Thank you ❤

[@henriettaanwara3580]

May the good Lord bless you richly my beloved sister for sharing this wonderful top tips of having good menopause age.

[@cdl6953]

Wish I knew this 10 yrs ago! Thanks so much for this video. Still going through it. Post meno now but still with symptoms! 😫

[@linabanfield8658]

10 years post meno and you still have symptoms?!!Oh My what am I going to do I am just staring ... and I an going out of my mind.

[@ms.t8313]

@@linabanfield8658yes it’s so normal for Menopause symptoms to last for at least 10 years, thank goodness for HRT giving women their lives back so they can feel u like their old selves again!

[@cdl6953]

@@linabanfield8658 ooops! I meant peri + meno + post meno (3rd year now) = 10 yrs since it all started for me

[@kimberly1234j]

Thank you, this is very good advice. I just discovered your channel but noticed you haven’t posted on several months. Please post more!

[@BelindaBenn]

Thank you my lovely, unfortunately I was diagnosed with breast cancer not long after posting this so I've had some time off. But now starting to pick up a little more work now!

[@kimberly1234j]

@@BelindaBenn so sorry to hear of your cancer diagnoses but I hope you are well now!

[@BelindaBenn]

Yes I am doing so much better!@@kimberly1234j

[@lynne3989]

​@@kimberly1234jWishing you ease in your robust healing.

[@kimberly1234j]

@@lynne3989 Thank you and same to you!!

[@grannyarkue9199]

Thanks I need all the information I can get still suffering at 65 years old 👍👏

[@lynne3989]

63, and having new symptoms, one after another. I started late, but talk about an avalanche when it did start

[@user-vd2ik4ux8r]

Thank you very much for such a great educational videos

[@BelindaBenn]

So lovely of you to let me know! XO

[@dragonwithagirltattoo598]

The only real symptom that I had in peri was night sweats. Now that I’m post, it’s much worse for me. Brain fog. Nausea. Muscle weakness. It’s awful. Thanks for sharing your tips with us.

[@nicolelee1218]

Oh my gosh I can really relate. I am suffering. Belly fat is awful

[@shirnettbrown8365]

You'll need to address Post Menopause, not enough is said on this. There peri, Menopause and post, please address post menopause.

[@missshutterbugmk2566]

menopause is just one day in your life; 365th day after your last period. Every day after that I believe is post

[@lynne3989]

I know this is so true. And you are ARIGHT. ITS not mentioned NO WHERE NEAR ENOUGH. And when someone asks about it, very little is said, then goes back to pre & During.

[@user-pl6fp5zo3v]

This was absolutely great! I started perimenopause about 7 weeks ago, or at least the symptoms that has completely knocked me on my ass as I have to do something because It's completely downgraded my quality of life.

[@Sunbreeze7]

thank you so much!!!

[@paulah4476]

great video, thanks for sharing.

[@BelindaBenn]

Thanks for watching! ❤️

[@pennylynch913]

Hi Belinda. Good explanation of the symptoms. Its tough being a woman! Discovering a plant based diet is beneficial.

[@BelindaBenn]

Thank you my lovely! Yes we have many challenges. The right fresh home prepared foods go a long way to helping to support our hormones and health 🤓😊

[@pennylynch913]

@@BelindaBenn oh love the face with the glasses. Lol

[@user-ek8yb9jq4j]

Thanks dear

[@sherlyr.]

Great video.

[@italiansugarbaby]

Great vid. Im now 49😅 l ate like this my entire life. I also weight lifting. Not extreamly heavy but l l do it every day. I feel Great. My system feel at once when l eat crappy food

[@leerobs1118]

Hi from South Africa, I'm going through perimenopause. At first I thought I was dying, literally. So many videos were helpful, as is yours, thank you. It's been a slow learning curve, not much info out there, and the one has to beware because HRT is sold as the only way. But I keep thinking to myself... So many women for centuries copied why can't we now? I have been fasting since 2019 and found that is extremely beneficial. But what to eat when I break fast is important. I found your info matched so many others and I will be eating more of these. The best adaptogen in my opinion is Ashwaganda, it is amazing and has worked for me since 2016. I recommend it. Have a great day 😊

[@user-dc5zl5cc5t]

Hi which brand did you use

[@user-dc5zl5cc5t]

Which brand of Ashwagandha did u use

[@user-zb5dr3cd1b]

What does it do. I am having aches, thyroid issue overactive but my weight is going up it's suppose to go down. I do fast but my body is not as it should be and use oilve oil I like peppers and tomatoes. Love seeds but like to feel I have eaten. I recall once eating just meat and veg and I had no pain. I also heard many in the Eastern end of the world don't suffer with this as they have alot of sweet potatoes and yams. Suddenly I can't find any here where I live

[@indiraghai7972]

Thanks

[@tanabarr7114]

What about vitex for menopause low progesterone

[@nazeeniranfar2616]

Great information, thank you 😊

[@BelindaBenn]

You are so welcome!

[@vashtinesmith8235]

May the good Lord bless you for sharing this wonderful tip

[@avon1413]

Hi Belinda. Thank you for these wonderful guidelines. Well until this April 14th,2024 everything was ok with my menstrual cycle. This month of May I am still waiting and nothing until date. Every time I feel a drop. I have tears thinking it's my first drop of blood. I am 47 living in Dubai and married for 12 years with no kids only because my selfish husband met telling me that until unless he is not financially stable , there will be no baby and here I am childless. My husband is currently living away from me in his native country and in our 12 years of marriage we have been physically together only 4 years before his stubbornness and selfishness.. I was 35 when I married him. I am terribly depressed that I haven't got my periods. I keep taking advises from every woman at work and they are all giving me different versions of advice . I am getting nightmares if this is the start of perimenopause whereas I have a colleague who is 50 and is yet getting her periods normally. I am also a person who is suffering from prolonged periods of stress and anxiety. Are these the reasons for this sudden change. Should I follow a certain diet to induce periods?? Please help me.

[@BelindaBenn]

Hello my beautiful, so sorry to hear you're facing all these challenges alone and unsupported. It sounds like you've been through a very hard time with your marriage, your husband and now the long term consequences of his actions. It's quite possible you've entered menopause (a little earlier). However I always recommend seeing a doctor to get a complete gynecological checkup just to be sure. It will also give you a chance to discuss your concerns and disappointments and get some support. It's surprising once you reach out how the right people can come into your life. Sending love and hugs! XOXO

[@liberatedlioness6478]

I clicked on every link and I was told the webpage unexpectedly closed. How can I access your resources?

[@CosmicGirl78]

Dear Belinda, could you please give some information on how to cook leafy greens the best way to maintain their anti-inflammatory effect? May be in one of your next videos. Thank you for this valuable information!

[@BelindaBenn]

Hello my lovely, I prefer using a steamer (basket over hot water). And steaming until just done and still a little crunchy :)

[@jillmoore3073]

I'm post menopausal but also have issues with oxalates and lectins, but no one seems to talk about this .I really don't know what to eat anymore.

[@carlahobden1756]

I'm early menopause and just had a kidney stone so eat lower oxalate foods. You can Google search how much oxalate is in foods, I gave up sugar, salt, I don't have any high oxalate foods, I don't eat processed foods, I up'd my calcium, more veggies, fruits, limit red meat. You are right noone talks of other issues. I joined kidney stone diet Facebook group and other groups where there is lots of helpful information and recipes even. I drink 3 litres of water a day, these things have helped me. Hope helps x

[@dawngallegos5396]

Same for me , I agree

[@BelindaBenn]

Yes, Jill, it isn't easy with sensitivities like this. Unfortunately, it's a matter of eliminating and gradually introducing certain foods so you know specifically which ones cause problems. I've also found that over time, sensitivities can change. I know it can be frustrating and stressful - but step by step my lovely.

[@estrellaestrella4660]

you have to soak the beans in water over night to get rid of Lectins, and Oxalates. rice you need to soak them as well, quinoa, for an hour is fine. I didn't know this, but you can google it, I'm pretty sure you'll find some information. God bless you.

[@c.h.7581]

I suffer with Crohn's disease & am also in perimenopause (symptoms just kicking in, e.g. waking every 1/2 hours with night sweats! 😢) ..and when you start researching everything you can get totally overwhelmed.. but the more you research, the more ya find out!... Check out kiwi, okra (& other things I can't remember) for blocking lectins! ..A nice tip to feel better about eating some lectins! There are also lectin-blocker tablets. Good luck! ❤

[@gladysbwali3212]

Very educative, thank you

[@BelindaBenn]

You're welcome 😊

[@user-bk9co6hn9s]

I sure know wat post menopause is, alot of symptoms, worse part dryness, weight gain, heart palpitations, moods, & gut problems with fat liver, cravings for sugar is uncontrollable

[@ginetteneale5101]

Such sound advice that really works! Thank you Belinda ♥️

[@BelindaBenn]

Hello Ginnette! So lovely to hear from you 🥳 Thank you for posting and for being a long-term loyal member of our community 🌟🌟🌟🌟🌟

[@falustinjaber3451]

@@BelindaBenn😊

[@falustinjaber3451]

@@BelindaBenn😊

[@falustinjaber3451]

@@BelindaBenn😊

[@nigdyzapozno]

I'm not sure if I got it it right_ what are the best times during the day to have these types of food?

[@bridgettem2554]

I thought was just me..Thank you

[@BelindaBenn]

Hello Bridgette, you're absolutely not alone! Many women struggle with all sorts of symptoms, often not even connecting them to their changing hormones. You will come through this! Sending love and hugs ❤️🤗❤️

[@raquelroque4850]

Excellent presentation, I always love to educate myself from KZbin professionals + their video contents....I am in perimenopause symptoms since last week and I was scared at those unexpected moods, until I stop and realise that I will be 44 🎊🎉🎂💃this year!😢😂😢😂😅😂😂😂

[@BelindaBenn]

Thank you my lovely ❤️🌼🤗🌼❤️

[@cherietrotter2068]

Can you do what you eat in a day or a sample menu plan? It’s a lot of information but hard to put into meals.

[@BelindaBenn]

Hi Cherie, I offer a nutrition plan as part of my paid program if that helps? Just message me :)

[@user-dq8mm9xx2r]

Hello !!! I am in menopause since 2 years now. I just gained quite some weight since last year. I also have rheumatoid arthritis. I want to feel better again and lose some weight. Do you have a cook book or is there a cook book you can suggest. I loved your video it helped me understand better.

[@BelindaBenn]

I have a recipe database and nutrition plan as part of my menopause program :) Apart from that, I can't recommend something specifically, but fresh whole food cooking from scratch is your goal. Lots of variety, seeds, fresh leafy greens and regular protein from different sources ❤️🌼🤗🌼❤️

[@FortheHealthofit.]

Leave your slides up a little longer so people can take a screenshot or notes. Thanks for the info.

[@BelindaBenn]

Thanks for the tip 👍🤓

[@clearahenderson9339]

Thanks because I’m feeling sick with manopaus

[@BelindaBenn]

Sorry to hear this my lovely, I hope my video has helped ❤️

[@SS-dp7lt]

Lots of this is high carb or high lectin or hard to digest

[@indiraghai7972]

Anti inflammatory foods for menopause

[@BelindaBenn]

Yes there are many my lovely. Green leafy vegetables, berries and salmon are some of my favourites ❤🤗❤

[@mirjanajanic4172]

Did I miss - when the best time for which food is?

[@asmaidamat2205]

Hello You know what you made me cry hard at the end of this video especially with those words you said at the end I’m a55 years old woman still going through menopause since 5years and it’s getting worse and worse every year and I feel so depressed and lonely fighting al though I tried everything each time I got frustrated I do need help so please help me tell me what to do how to join your program Thank you so much

[@BelindaBenn]

Ayee sending you love and hugs my beautiful. It is soooo hard. Especially as many don't understand the challenges. And especially when you don't feel supported. It will get easier. If you message me on Facebook (see the link above) I will explain how my coaching program works ❤️🤗❤️

[@marlenebull769]

When I eat I feel bad in stomach after for this week

[@estrellaestrella4660]

Thank you so much for so much information, I have a question, what type of milk should we drink, coconut milk, almond milk, cow milk, or kefer milk, I don't have so much information about kefer milk. Can you let me know on that please. Thank you so much. God bless you Belinda.

[@BelindaBenn]

Your preferred milk my lovely. Almond, oat or rice milk are OK, all in moderation. You need to keep an eye on your calcium levels too :)

[@estrellaestrella4660]

@@BelindaBenn Thank you so much for your help. Keep taking care of your self. God bless you.

[@Titunka]

Belinda I have your cellulite program from long time ago, but I did not commit to it for various reasons.. I am on plant based diet, skinny, lost muscles and have cellulite.. do you think if I will stick with cellulite program 3 times a week, I may see the results? Thank you

[@BelindaBenn]

Hello my lovely! Yes if you do the Bye Bye Cellulite workout three times a week, you'll see results. Make sure you have at least one rest day in between. After 40, and especially as we enter perimenopause - our protein needs increase. So if you're skinny and have some muscle atrophy then it's important to increase your high-protein plant-based foods - especially if aiming to build some lean muscle mass and get rid of cellulite. It sounds like you'd benefit from some nutrition and exercise coaching support. Did you check out my Midlife Hormones Program yet?

[@Titunka]

@@BelindaBenn Thank you Belinda, you are always so sweet❤ well I checked the program, I thought it is more for a woman who struggle to loose weight and honestly I am on the budget now..but hopefully when things will get better...thank you so much for your words and answer, I appreciate it!

[@Titunka]

I am just curious why we need to have at least 1 day rest.. I always thought more often makes better results😊

[@linabanfield8658]

@@Titunka if you are working out every day , your workouts are not intense. If you have the energy I do not see why not.

[@indiraghai7972]

Phytonutrients

[@suhailabaricz1161]

That’s why intermittent fasting messed up my hormones

[@user-zb5dr3cd1b]

I like bread even homemade

[@marliokono6292]

Forgive me, Miss Belinda, but you seem to be speeding through your lists, so that is hard to take it in or even take notes. I hope you will leave your list on the screen a little bit longer and give some pauses in your soliloquy.

[@smidgelette]

If there wasn’t a pause button for us to use I would be inclined to agree. Happily there is and you can even take screen shots of the lists if you’re using your phone. Perfect 👌🏻

[@Wonderpattypatty]

⁠There’s also the Playback Speed feature. 1. Touch screen. 2. Click on right-hand side “settings” icon 3. Click on “playback speed” 4. Pick faster or slower. Be blessed! 😇

[@jp5419]

Think we should eat these foods always.

[@glowinthedarkministry]

How many ounces of protein do we need from animals each day? Thank you by the way for helping us that are in menopause.😢😊

[@BelindaBenn]

I recommend a mix of plant based, dairy and animal protein (if you are not vegetarian/vegan). In this case, one serve of meat protein a day is enough. Two or three vegetarian days a week is also good to increase your plant based food intake! XO

[@glowinthedarkministry]

@@BelindaBenn Thank you so much!

[@glowinthedarkministry]

Can you cook and cool your starchy carbs, then warm them up again? Like, oatmeal. Cold oatmeal doesn’t sound good to me. 😊

[@BelindaBenn]

Yes my lovely, just zap them in the microwave and enjoy! You can also use the stovetop of course :)

[@glowinthedarkministry]

@@BelindaBenn Thanks again! :)

[@jabon112]

Are you a dietitian ?

[@ShazWag]

I'd go easy on the spinach, as it's high in oxalates. Also, it's better to have *white* basmati rice than brown and wild rice, as the latter two contain the highest amounts of arsenic.

[@meherenow]

Steam or cook spinach to reduce oxalate levels

[@ShazWag]

@@meherenow Yes, good point - that too! With basmati rice (or any rice), wash in several changes of water, soake as long as possible (at least 2 hrs) then repeat, rinse well and drain. Then cook in a large pot of boiling water, rather than using the total absorption method, to significantly reduce arsenic content. ☠🍚

[@meherenow]

@@ShazWag also several rinses on legumes like lentils and chickpeas and then long soak

[@lamaibottomley8472]

❤❤❤❤❤

[@BelindaBenn]

Thank you my beautiful ❤️🌼🤗🌼❤️

[@Trinigirllilly1]

❤

[@pallavisreetambraparni6995]

Wow

[@marlenebull769]

What can yo uh eat in the morning for starting

[@frozenyogurtist]

Kefir is a brilliant way to start the day...

[@kimgordon3695]

Savory to break your fast. A nice omelette with added herbs. Hard cooked eggs great to go. Avocado toast. Oats w a dash of cream (not quick oats!) Berries. xx

[@susanauger3758]

Ive never had so much energy and weigh 128 lbs. The hot flashes are terrible tho. I mostly eat huge salads and meat

[@linabanfield8658]

it must be the meat. I am happy for you I feel drained.

[@susanauger3758]

@@linabanfield8658 I need meat. Can't live happily without it

[@carrenruto7936]

What can eliminate hot flashes

[@yolondalewis9755]

@@carrenruto7936probably meat, use mushrooms.

[@rola9558]

​@@carrenruto7936 E vitamin I have discovored this when I was searching about digestive system

[@mazsroy9]

Are they the same foods for post menopausal women? I’m 71. Thank you

[@linabanfield8658]

God bless but please please , do you still have symptoms at 71. if you say yes I ma taking the BHT road.

[@trinamaria7721]

@@linabanfield8658Hi what is BHT please? Good luck to you and thank you.

[@hemaraghavendiran7366]

Iron foods

[@HB-yk4ut]

Cute lady like a 50 year old teenager🌹

[@BelindaBenn]

❤️🤗❤️

[@sussannekeith5676]

Horrible diet for those of us with IBS though… can’t eat it.

[@Justbeautifullife_1111]

This woman really beautiful

[@kerryannehogg6009]

This information needs to be simplified as you talk too fast. And it's legumes not legeemes.

[@jennybyrne38]

Thank you ❤

[@Reallmhn]

Thanks