The MenoMate Meal Plan: Month 2 - Week 5: How Calcium Can Reduce Hot Flashes, Night Sweats And Mood Swings

Welcome to Set 2 in the Menopause Meal Plan!

 

Over the next 30 days, we’re going to be focusing on hot flashes, night sweats and mood swings!

 

And to explain more about it, Rachel Nguyen, the registered dietician nutritionist we’ve teamed up with to create this plan, is back with another short video to explain more about the key ingredients we’ll be focusing on this month:

Why Should This Meal Plan Be Your New BFF If You're Taking MenoMate?

But First, What Causes Hot Flashes, Night Sweats And Mood Swings? 🥵

As you learned in Set 1, which focused on weight gain, bloating and fatigue, your declining estrogen and progesterone levels are to blame for the shifts going on in your body!

 

And when it comes to hot flashes and night sweats, as your estrogen levels decrease, your body's thermostat (hypothalamus) becomes more sensitive to slight changes in your body temperature.

 

When it detects your body is too warm, it triggers a hot flash to cool it down, often leading to excessive sweating and even chills, particularly at night.

 

And when it comes to those surges in unpleasant emotions, your estrogen levels influence neurotransmitters in the brain including serotonin and dopamine, which regulate mood.

 

Fluctuations in these hormones can lead to increased feelings of depression, anxiety and irritability.

So no, you’re not going crazy!

 

There is a biological reason for what you’re experiencing.

So let’s look at some of the foods that can best support you during this transition so you can stay cool, calm and collected!

Meet This Month’s Superstar: Calcium

You’ve no doubt heard that calcium is good for your bone health, especially as you age and you’re at greater risk of developing osteoporosis.

 

But what you might not know is that it can also help reduce the frequency and intensity of hot flashes, night sweats and mood swings because of how it influences the hypothalamus, neurotransmitters, hormones, and your muscle and nerve function.

 

While more research is still needed, and calcium isn’t a direct treatment, here’s how calcium may ease your symptoms:

 

✅ Maintain Temperature Regulation: Some studies hint that calcium, together with other minerals, might help in maintaining the body's natural thermoregulation processes, potentially easing the severity of hot flashes.

 

✅ Regulate Mood Swings: Calcium helps in the release of neurotransmitters, which play an integral part in mood regulation. Studies suggest that adequate calcium intake can help stabilize mood swings and reduce feelings of depression or anxiety.

 

✅ Improve Sleep Quality: Calcium aids in the production of melatonin, the sleep hormone, which can be particularly beneficial in combating insomnia and night sweats.

6 Foods That Are Rich In Calcium

To ensure you’re getting enough calcium in your diet, incorporate the following foods, which are high in calcium:

 

🧀  Choose Dairy Products: Opt for low fat or non-fat dairy products like milk, yogurt, and cheese. These are excellent sources of calcium.

 

🥣  Fortified Foods: Look for foods that are fortified with calcium, such as fortified plant-based milk (e.g., almond milk, soy milk) and fortified cereals.

 

🥬  Green Leafy Vegetables: Include leafy greens like kale, spinach, and collard greens in your shopping cart. They’re rich in calcium and provide a nutritious boost to your meals.

 

🐟  Canned Fish: Certain types of canned fish, like salmon and sardines, contain edible bones that are high in calcium.

 

🍢  Tofu and Tempeh: Both tofu and tempeh are soy-based products that are rich in calcium and can be used in a variety of recipes (and are vegan-friendly)

4 Foods To Avoid Or Cut Back On

While focusing on calcium-rich foods, it’s equally important to know which foods can detract from calcium absorption or exacerbate menopausal symptoms:

 

🧂 High-Salt Foods: Excessive salt can cause your body to lose calcium and can exacerbate bone density loss

 

☕ Caffeine: High caffeine intake may interfere with calcium absorption and can increase the frequency of hot flashes

 

🍷 Alcohol: Regular consumption can affect liver function, which in turn can impact hormone regulation and calcium absorption

 

🧁 Processed Sugars: These can destabilize mood swings and potentially lead to weight gain.

This Week’s Featured Recipe From The Meal Plan:

How Much Calcium Should You Have A Day?

The recommended daily intake of calcium varies depending on age and stage of life.

 

During perimenopause and menopause, Rachel recommends that you aim for about 1000-1200 mg of calcium per day, which is what she’s based each of the daily meal plans on.

Want Even More Support With Hot Flashes, Night Sweats And Mood Swings?

While dietary changes can improve your symptoms, sometimes it might not be enough, especially if your symptoms are impacting the quality of your life on a daily basis.

 

If you’re finding it hard to sleep due to regular night sweats, or you’re tired of breaking out into a sweat 5 times a day, or menopause has been making you feel more anxious, irritable and sad than usual, you might benefit from the added support of supplements.

 

MenoMate is a unique formula that contains 4 clinically backed ingredients that have been shown to reduce:

 

🥵 hot flashes and night sweats


😣 anxiety and hormonal-depression


😤 mood swings

Let’s Take A Look At MenoMate’s Breakthrough Ingredients To See How They Can Support You:

🌿 DIM (Diindolylmethane) Clinically studied to help women rebalance estrogen naturally, DIM supports healthy estrogen metabolism and clears excess estrogen—the kind that fuels mood swings, hormonal belly fat, and bloating.
Just a few weeks of use may help you feel lighter, more emotionally stable, and hormonally in sync.

 

🌼 Black Cohosh Extract Used for centuries by women during menopause, this herbal powerhouse binds to estrogen receptors and helps reduce hot flashes, night sweats, and irritability.
In studies, women experienced up to 50% fewer hot flashes in just 8 weeks—without any hormones involved.

 

🍃 Curry Leaf Extract A lesser-known gem, curry leaf helps regulate blood sugar and reduce cravings—two major culprits of hormonal weight gain.
It also supports healthy insulin sensitivity, boosting metabolism, stabilizing energy, and helping your body stay balanced when hormones start to shift.

 

✅ Vegan, hormone-free, and stimulant-free


🔬 Backed by clinical studies


🌸 Created to help women thrive—not just survive—through menopause

 

Curious to see what MenoMate can do for you?

 

👉 Try MenoMate today to experience fewer hot flashes, better sleep, and a more stable mood—naturally.


With our 90-day money-back guarantee, your journey to hormone balance is 100% risk-free.

 

⭐⭐⭐⭐⭐ “It saved me” 

 

“I was skeptical. But one week in, my mood swings stopped. I wasn’t snapping at everyone, and I could actually sleep. MenoMate made all the difference.” — Elena T.

 

⭐⭐⭐⭐⭐ “Hot flashes GONE”
 

“I tried HRT and didn’t like the side effects. MenoMate has been a game-changer. No hot flashes, and I finally feel like myself again.” — Karen D.