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Hot flashes with a side of hummus

Can you find happiness at the bottom of a bowl of hummus?

Not exactly. But it MAY help relieve your menopause symptoms.

If you’ve ever googled “menopause nutrition” or “menopause diet,” you’ve likely come across a few articles recommending a Mediterranean diet. Why?

Let’s dig in.

The Mediterranean diet has rightly earned a lot of hype, especially in the menopause community. Many studies have examined its promising effects on menopause symptoms including hot flashes, osteoporosis, weight gain, and more (if you’re interested in reading up on more studies, Oldways, a food and nutrition nonprofit, is a great resource).

It’s low in saturated fats and animal proteins, rich in antioxidants and fiber, anti-inflammatory, low-carb, and low-sugar. And because it kicks most refined and concentrated sugars to the curb and focuses instead on non-starchy veggies, beans, fruit, and whole grains, it’s considered a “low-glycemic” diet — meaning it won’t dramatically spike your blood sugar.

Here’s a quick primer on what is and isn’t included:

Included: vegetables, fruits, nuts & seeds, legumes, whole grains, potatoes, herbs & spices, fish & seafood, extra virgin olive oil

Partially included (but in moderation): poultry, eggs, dairy products (cheese & yogurt)

Rarely included: red meat

Not included: added sugars, sugar-sweetened beverages, processed meats, refined grains, refined oils & other processed foods

Hungry yet?

Here are a few Elektra-approved recipes from Mediterranean food bloggers:

🍅 This authentic falafel recipe from the Mediterranean Dish

🍅 This meatless Greek stuffed vegetables recipe from The Hungry Bites

🍅 And, last but not least, an authentic Lebanese hummus recipe from the Feel Good Foodie

Check out our full guide on nutrition & menopause


Why is perimenopause still such a mystery? The NY Times digs in (featuring Elektra!).

This is quite possibly the most dramatic menopause pharmaceutical commercial we’ve ever seen (and we’re kind of loving it).

“Why is it no one talks about it?!” Brooke Shields joins the list of celebrities smashing the menopause taboo!

Eating disorders are a real issue for women, through perimenopause and beyond: here’s what you need to know.


A perfect (almost summer) drink

Classily sip this rosemary and yuzu-flavored, alcohol-free spritzer, and imagine yourself relaxing on a Mediterranean beach…

A smarter way to hydrate

If getting your 9 cups of water/day feels daunting, check out this stylish water bottle, labeled with hours of the day to keep you on track.

* We’re not paid to feature these products. We just like them and think you may like them too.