Foods to Eat during Menopause

15 Mar

Diet alone can’t magically spirit away all menopausal symptoms. But concentrating on some of the foods and lifestyle changes below is a great start.

As well as being responsible for the well-documented symptoms such as hot flushes, night sweats and brain fog, the menopause is the biggest risk factor for osteoporosis in women. A rapid drop in oestrogen production leads to increased bone turnover and accelerated bone loss. Women should increase calcium consumption to at least 2-3 portions a day (dairy products such as cheese, semi-skimmed milk, yogurt) and aim to include protein with every meal (lean meats, eggs, nuts and seeds). Consider vitamin D supplementation (see previous blog) and do regular weight-bearing exercises.

Menopause can also increase the risk of cardiovascular disease. Focusing on a Mediterranean diet full of lean meat and fish, wholegrains, olive oils and fresh fruits and vegetables, has been shown to help lower cholesterol levels and blood pressure.

Eat Phytoestrogen-rich foods. These are compounds found in plants, that mimic oestrogen. They can be particularly beneficial for vasomotor symptoms such as hot flushes. Phytoestrogens can be found in calcium-enriched soya products like milk, yogurt and edamame beans, licorice and flaxseeds, as well as fresh vegetables, fruit and legumes. Consider reducing caffeine and alcohol, as these can make hot flushes worse.

Aim to consume at least 2 portions of oily fish per week. Mackerel, salmon, sardines and pilchards are an excellent source of omega-3s, vitamin D, B vits and selenium, all of which are cardio-protective and anti-inflammatory.

Finally, increase your consumption of dark green leafy vegetables (kale, cavolo nero, collard, mustard greens, spinach) and cruciferous vegetables (cauliflower, broccoli, brussel sprouts, bok choi, cabbage and kale). Regular consumption of these vegetables has been shown to significantly reduce overall menopausal symptoms.

Nutritional support and hormonal support during perimenopause and menopause go hand in hand.

I’m here to advise and support you through this time. You don’t have to struggle alone. Why not book in a call to see how I can help you? Book 15 min free chat.