top of page

Why make dietry changes during the menopause?

How what we eat effects the symptoms we may be experiencing

Menopause is a natural phase in every woman's life, marking the end of her reproductive years. While this transition brings about various changes, most of which can be blamed on see-sawing hormonal levels. However, by making mindful choices in your diet, you can support hormonal harmony and ease the journey through menopause. In this blog post, we will explore the foods and dietary strategies that can help you maintain hormonal balance during this crucial phase of life. Understanding Menopause and Hormonal Changes Before diving into dietary recommendations, let's briefly review what happens during menopause. Menopause typically occurs between the ages of 45 and 55 and is defined as the cessation of periods for 12 consecutive months. This transition is driven by a decline in hormone production, particularly estrogen, progesterone and testosterone which can lead to the hormonal imbalances. Common Symptoms of Hormonal Imbalance during Menopause Hot Flashes

Mood Swings

Weight Gain

Sleep Disturbances

Vaginal Dryness

Bone Health Concerns

Eating for Hormonal Harmony

Incorporate Phytoestrogens: these are plant compounds that mimic the effects of estrogen in the body. They can help alleviate some of the symptoms of hormonal imbalance during menopause. Foods rich in phytoestrogens include soy products (tofu, edamame), flaxseeds, sesame seeds, and whole grains like oats and quinoa. Consider Calcium and Vitamin D: Maintaining strong bones is crucial during menopause when the risk of osteoporosis increases. Dairy products, leafy greens (kale, chard and spinach) nuts and seeds ensure an adequate intake of calcium.

Vitamin D, which aids in calcium absorption, can be obtained from fish, egg yolks, mushrooms and sunlight exposure. Load Up on Omega-3 Fatty Acids: Omega-3s have anti-inflammatory properties and may help reduce the severity of hot flashes and mood swings. Oily fish like salmon, mackerel, and sardines are excellent sources of omega-3s.

Flaxseeds, chia seeds, and walnuts are good plant-based options. Prioritise Protein: meat, chicken, fish, beans, pulses, and tofu. Protein supports muscle health and can help counteract age-related muscle loss. Fill Up on Fiber-Rich Foods: fiber is essential for digestive health and can aid in managing weight gain during menopause. Include plenty of fruits, vegetables, whole grains, and beans in your diet to stay satisfied and support digestive regularity. Limit Sugars and Processed Foods: these exacerbate mood swings and weight gain. Reduce your consumption of sugary snacks and refined carbohydrates

to help stabilize your energy levels and mood. Stay Hydrated: vital for overall health, especially during menopause when vaginal dryness can be a concern. Drink plenty of water and foods with high water content

like cucumbers and watermelon. Caffeine and Alcohol in moderation: excessive intake can disrupt sleep patterns and contribute to hot flashes and mood swings.

Consider alternatives like herbal teas or kombucha. Remember that every woman's experience is unique, so it's essential to listen to your body and make adjustments as needed. Consulting with a registered nutritional thrapist will provide personalized guidance to ensure you're eating for hormonal harmony during the menopause transition.

There is a lot to take in and it can be very tricky to incorporate all these changes sucessfully into your everyday life.

Learn some practical tips and tricks

Meet supportive like minded people

Come along to my International Menopause Day celebration

18th October 2023 at the 6.30 - 7.30

Better Foods Cafe, St Werburgs, Bristol.

Click on this link to book tickets.


bottom of page