Proteins — eggs, almonds, Greek yogurt, very lean cuts of meat, lentils and beans, high protein breads and pastas — support optimal hormone levels. Go low fat in menopause. Omega-3 fatty acids help to limit inflammation, which can be elevated in menopause and fuel hot flashes. Foods rich in omega-3 fatty acids include fatty fishes like salmon and mackerel, walnuts, canola oil, soybeans, sardines, chia seeds, and flaxseed. Avoid weight gain as much as possible, as it can add to sleep issues like risk of sleep apnea.