As we approach menopause, our bodies and minds go through a lot of changes. You might notice that it’s harder to lose weight, that you are experiencing hot flushes or vaginal dryness, that it’s harder to sleep or that your mood and energy levels feel like they are on the floor.
These issues are largely down to the hormonal changes that we experience at this stage of our lives. As we get older, our progesterone, oestrogen and testosterone levels fluctuate and eventually decline. The drop in these hormones — particularly oestrogen — can cause a host of issues that people moving through perimenopause (the stretch of time leading to menopause, when you stop getting periods) experience.
Whilst hormone replacement therapy (HRT) can be a useful option for some people, diet can also play a huge role in stabilising our hormones and reducing symptoms.
Here, we’ve broken down which foods you should add to your plate when navigating menopause — and explained the evidence that backs them up.
The best foods to support a healthy menopause
Unfortunately, there’s no magic diet that will reverse the effects of menopause. But certain foods can help to balance your hormone levels — which can help you to manage your symptoms more effectively — while others can make things worse!
Here are some key foods to include in your meal planning.
Phytoestrogens
Phytoestrogens are powerful plant-based compounds that mimic the effects of oestrogen in the body. Research shows that they can help to balance oestrogen levels and offer relief for menopausal symptoms.
For example, a 2014 review of 15 studies found that people who were taking phytoestrogens during menopause had fewer hot flushes than those who weren’t. Other research suggests that they could also help to reduce the risk of osteoporosis.
While there is some debate as to whether phytoestrogens are as effective as HRT, there is no doubt that they hold benefits for people at this stage of life, so it’s a good idea to pop them on your plate as part of a balanced diet.
If you are eating a diet rich in fruit and vegetables, you will naturally be consuming phytoestrogens without even realising it. The best way to ensure you’re getting enough is to eat a “rainbow” of fruit and veg: make your plate as colourful as possible!
But if you’re looking to add some more phytoestrogen-rich foods to your diet, here are some options:
Foods rich in phytoestrogens
- Tempeh and other soy products, like tofu
- Rice
- Quinoa
- Flaxseed
- Sunflower seeds
- Chickpeas
- Lentils
Protein
Declining oestrogen levels are also linked to a decrease in muscle mass and bone strength. This can not only leave us feeling weaker and more prone to injury, but it can also be part of the reason why we find it harder to lose weight at this stage of life.
Protein is key in supporting muscle and bone health. In the Women’s Health Initiative study, higher protein intake was associated with better overall physical health and a 32% lower risk of frailty.
Foods high in protein include:
- Eggs
- Milk
- Lean meats – like chicken and turkey
- Nuts – almonds and walnuts are great for protein
- Beans and pulses
Antioxidants
You’re probably familiar with the feeling of being stressed, but did you know that there’s a state of stress your body can be in, too? It’s known as oxidative stress, and it happens when there are too many unstable molecules called free radicals in the body.
Oxidative stress has been linked to an increased risk of osteoporosis and cardiovascular disease in menopausal women, for example. Some studies have also found a correlation between oxidative stress and the prevalence of hot flushes.
Antioxidants are substances that counter the effects of free radicals and help to reduce oxidative stress, so we want plenty of them working their magic in our bodies.
Our natural antioxidant levels decline with age while lower oestrogen levels have been associated with a higher risk of oxidative stress. So, it’s really important to ensure you are getting enough antioxidants in your diet during perimenopause and after menopause.
Some foods high in antioxidants are:
- Blueberries, strawberries & raspberries
- Kale
- Spinach
- Beans
- Dark chocolate
Omega-3 fatty acids
Another powerful source of antioxidants is omega-3 fatty acids. There are three types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), and they can all be beneficial during menopause.
Aside from helping to reduce oxidative stress, omega-3 fatty acids are great for supporting your brain health. Menopausal symptoms like brain fog and memory issues are connected to our cognitive function, which naturally declines with age. Eating a diet rich in omega-3s has been shown to improve our brain function and may even reduce the risk of depression.
Finally, there is evidence that omega-3 fatty acids support cardiovascular health. The risk of heart disease increases as we move towards menopause, so ensuring you have enough omega-3s in your diet can have a protective effect.
Foods high in omega-3 fatty acids
- Oily fish like salmon, mackerel and herring – try to include oily fish in your meal plan at least twice a week
- Flaxseed
- Chia seeds
- Walnuts
- Supplementation can also be helpful for omega-3 levels. You could even try a plant-based omega-3 supplement, like the one in our Meno Active Lifestyle bundle
Probiotics
Supporting our gut health is important for a happier, healthier menopause. That’s because our hormones and our gut microbiome — the collective name for all the bacteria living in there — are intrinsically linked.
The bacteria in your gut are responsible for processing (metabolising) oestrogen, so as levels of this hormone dip during perimenopause it can cause an imbalance in your gut. And this can have a few different effects.
For example, it could bring on digestive issues or have a knock-on effect on vaginal health by influencing oestrogen levels (it can change the makeup of bacteria in your vagina, which can make you more susceptible to some infections). In some studies, poor gut health has even been linked to worse hot flushes and insomnia.
You can help to balance the bacteria in your gut with probiotics. Fermented foods are a great source of them — they can diversify your gut microbiome and help you have a smoother menopause.
Good sources of probiotics include:
- Yoghurt
- Kefir
- Kimchi
- Sauerkraut
- Kombucha
- Miso
- Tempeh
Foods to avoid during menopause
When it comes to nutrition, we always believe it’s best to focus on what you can add into your diet, rather than restricting yourself from certain foods.
However, when managing your menopausal symptoms, there are a few things you should try to reduce in your weekly meal plan.
Alcohol
Alcohol can affect the quality of your sleep. Research suggests that alcohol impacts the part of sleep known as rapid eye movement (REM) — which is the part of sleep responsible for nurturing your memory and brain function. As brain fog is another key symptom of menopause, REM sleep is more important than ever — so it might be a good idea to watch how much you’re drinking ahead of bedtime.
Excessive sugar
Research indicates that our blood sugar levels can be impacted by the hormonal changes that come with menopause: our bodies may not be as efficient at taking glucose from the blood and using it as fuel, which means that blood sugar levels can stay higher. That’s why menopause is considered a risk factor for type 2 diabetes.
This also means that it can be harder to keep your weight at a healthy level. Being mindful about the types of sugar you’re eating can help here: opt for low-GI foods, which break down inside the body slower and so result in a more gradual boost in blood sugar, like wholegrains, fruit, vegetables, beans, and lentils.
Caffeine
A study published in February 2015 found that menopausal women who drank caffeine were more likely to have hot flushes than women who didn’t, possibly because of its impact on blood vessels. Caffeine can cause blood vessels to open up, which increases blood flow to that area — potentially bringing on a hot flush.
Try to avoid caffeinated, sugary drinks like sodas, and to keep your coffee consumption to a minimum.
Overall, the best diet for menopause is one that is balanced, varied, and contains plenty of whole foods — and most importantly is full of things you like to eat! But ensuring these key foods are part of your meal plan will go a long way in helping to keep your hormones balanced and your menopause journey smooth.
