5 foods and drinks to avoid during menopause

You’re talking to your doctor about possible medical treatments. You’re getting better sleep through meaningful bedtime habits. You’re even making time for daily exercise. When it comes to dealing with menopause symptoms, you’re dialed in. But have you considered what you’re putting on your plate? While you shouldn’t deprive yourself of anything, there are some foods and drinks to shift into the "occasional" category since they may make certain menopause symptoms worse. Here are the top ones to be more mindful of.

Ultra-processed foods

While most foods go through some form of processing before you eat them — even the way milk gets turned into cheese and yogurt is considered processing — ultra-processed foods (UPFs) have gone through a commercial manufacturing system and involve substances you wouldn't find in a normal kitchen, such as high-fructose corn syrup, additives like emulsifiers and thickeners, and hydrogenated oils. They tend to be high in added sugars, refined carbs, unhealthy fats, and sodium, and low in fiber, protein, vitamins, and minerals. Examples include salty packaged snacks, frozen desserts, and deli meats.

"The difficulty with ultra-processed foods is that they can often raise inflammation in the body, which is already an issue during menopause," says Dr. Rachael Lopez, M.D., an OB/GYN and medical director of women's services at MemorialCare Saddleback Medical Center's Women's Health Pavilion in Laguna Hills, CA. "That's because estrogen is declining at this time, and that particular hormone plays a major role in keeping inflammation in check." Without estrogen bringing that inflammation back down after you eat UPFs, it's likely you'll be more affected than you were in the past, Lopez says.

Studies suggest that higher consumption of ultra-processed foods are associated with more intense menopausal symptoms, including hot flashes and sleep problems. And beyond that, higher inflammation can lead to joint pain, weight gain, muscle aches, and plaque buildup in your heart's arteries.

Beyond raising inflammation, UPFs can also “worsen blood sugar spikes, promote weight gain, and raise LDL cholesterol — the ‘bad’ kind," says Ali McGowan, R.D., a Boston-based dietitian at Sprout Out Loud. She suggests pivoting away from UPFs by focusing first on incorporating more whole foods like vegetables, fruits, and lean proteins, which can “push out” some of the ultra-processed choices. WeightWatchers can also help with this, by nudging you towards more nutrient-dense foods. In fact, after 6 months, members decreased their consumption of ultra-processed foods by 29%.*

Saturated fat

Along with trans fats (which were phased out in the U.S. starting in 2015 but may still appear in very small amounts in packaged foods), a higher intake of saturated fats has been linked to weight gain and an increased risk of heart disease, “potentially because it might affect cholesterol levels,” says Lopez.

This is challenging for women in menopause, since they are already at higher risk for both due to their lower levels of estrogen, explains Lopez. When the body produces less estrogen, it can lead to accumulation of more belly fat. This abdominal fat then increases risk of heart disease because it's considered metabolically active — meaning it's not just sitting there inert, it's actually releasing hormones and other substances that can lead to increased blood pressure and inflammation.

According to the Dietary Guidelines for Americans, everyone should try and limit saturated fats to 20 grams or less daily. The WW app automatically calculates your dietary fat intake when you track your meals — just keep in mind that your daily saturated fat intake should be no more than 10% of your total calories for the day.

Since they’re found in most animal-based products — including beef, poultry, and pork — if you aren’t vegan, it may feel tricky at first to cut back. But, says McGowan, it’s possible to have these foods in moderation, choose leaner cuts of them, and balance them out by eating more fruits, vegetables, and whole grains.

“Choose lean proteins like chicken, fish, or beans more often instead of processed meats like bacon or sausage,” she says. “Also, snack on nuts, fruit, or air-popped popcorn instead of chips, pastries, or fried foods.”

Sodium

Another important step toward supporting heart health is limiting your sodium, says McGowan. Research notes that during the menopause transition, fluctuations in estrogen can make it harder for the body to regulate sodium — meaning you're more sensitive to its effects, such as bloating and headaches. This can also put you at higher risk for high blood pressure, which subsequently raises your risk for cardiovascular disease.

Foods that tend to be high in sodium often overlap with the UPF list, says McGowan. That includes processed meats, chips, frozen dinners, and salty snacks.

While the Dietary Guidelines for Americans suggests keeping sodium to 2300 mg per day, the American Heart Association recommends even less — no more than 1,500 mg. Not sure how much you’re getting? Like dietary fat, the WW app automatically calculates sodium too, so you can better keep tabs on how much you’re consuming.

Alcohol and caffeine

As you get older, your liver can become less efficient at breaking down alcohol due to reduced enzyme activity, slower circulation, and less water content overall — which are all natural parts of aging. The result is more intense menopause symptoms like hot flashes, night sweats, headaches, mood changes, and sleep disruption. Slower circulation, for example, means alcohol can dilate blood vessels more easily, which leads to more frequent and more intense hot flashes — and that prompts more night sweats and waking up often.

"Caffeine can also make menopause symptoms worse for some women, especially when it comes to sleep, anxiety, or hot flashes," says McGowan. While some studies show a link between higher caffeine intake and more intense flushing and sweating, overall research findings are mixed. But if you feel jittery or can’t sleep well after caffeine, try cutting back or switching to decaf. “You don’t have to eliminate it, but noticing your tolerance can help," says McGowan.