Foods to Reduce Menopause Symptoms

The foods you eat can support you through the different stages of your life, including perimenopause and menopause. 

Your food choices can help to ease the menopause transition and take control of symptoms to help you thrive during this stage of your life. 

But are there specific foods that can reduce menopause symptoms? Keep reading for more on nutrition for helping you to thrive before, during and after the menopause transition.

The role of oestrogen and progesterone during perimenopause and menopause

The many symptoms that you may experience during perimenopause and menopause are linked to the fall in oestrogen and progesterone and the disruption of the delicate balance of these hormones. 

We often think of them purely as sex hormones but both oestrogen and progesterone play roles in the body that go far beyond reproductive health. They’re involved in bone health, heart health, mood, thyroid health and sleep - to name just a few of the areas that can be impacted when their production changes during perimenopause and into the menopause transition. 

Both oestrogen and progesterone can be influenced by a range of factors, including nutrition, sleep, stress levels, exposure to environmental toxins and gut health. 

So, how does nutrition impact oestrogen and progesterone?

The ‘best’ way to eat for menopause involves consuming the right balance of foods containing key nutrients to support these hormones and help reduce perimenopause and menopause symptoms. 

Nutrient deficiencies can make perimenopause and menopause symptoms worse, especially B vitamins, vitamin C, zinc and magnesium deficiencies - all of which can impact progesterone in particular. 

But these aren’t the only nutrients that are crucial in perimenopause and menopause: 

• Eating plenty of fibre can improve gut health and support blood sugar control.. 

• Lower muscle mass from lower oestrogen means more need for lean proteins such as poultry and plant based proteins to maintain muscle mass. Protein is also crucial for balancing blood sugar. 

• Healthy fats are important for reducing inflammation and may help to reduce the severity of hot flushes and night sweats. 

• Calcium, vitamin D and magnesium support bone health, mood and immunity.  Vitamin D helps calcium to be absorbed and be taken up by the body more effectively. 

• Iron can potentially be on the low side even if you no longer menstruate, especially if your periods were fairly or very heavy before menopause and can be a culprit for fatigue and low energy. 

   

Can specific foods reduce the severity of menopause symptoms? 

Phytoestrogens that contain isoflavones can have a weak oestrogen-like effect that can improve some menopause symptoms, especially for reducing hot flushes. Tofu, tempeh and soya milk are good sources of this. 

Flaxseed contains lignans (another phytoestrogen) that has been linked to fewer hot flushes and less vaginal dryness during menopause. 

Do you need to avoid certain foods in menopause?

You may have been led to believe that you need to avoid carbs during menopause. While there can be changes in how the body processes insulin, carbs aren’t the enemy during menopause (or any other stage of your life). 

There’s a lot we can do to improve insulin sensitivity through diet and lifestyle without denying the body the fuel it needs to thrive.  

There’s no need to follow a restrictive diet of any kind during menopause. Doing so can make you more likely to experience nutrient deficiencies and can make menopause symptoms more severe (rather than reduce them!). 

It’s also much harder to protect the body against some of the health problems that can become much more likely after menopause if certain nutrients are depleted. 

Supporting broader health after menopause 

Your nutrition and lifestyle can also impact your health post menopause. 

The risk of developing a number of health problems increases at this stage of your life and it’s important to consider what to eat for heart health and bone health and  how to protect against developing type 2 diabetes.

A heart healthy diet is particularly important given the increased risk of developing cardiovascular disease after menopause. Oestrogen has protective effects for the heart and as levels fall, it can impact cholesterol levels and the health of blood vessels and arteries.  Fibre and healthy fats play a key role in keeping your heart healthy. 

Balancing blood sugar levels is another smart move. Balancing your macro nutrients (protein, carbs and fats) is crucial at any stage of your life but even more so during menopause. Hormonal changes can impact how cells respond to insulin and raise the risk of developing insulin resistance and type 2 diabetes if we don’t take steps to keep blood sugar as balanced as possible.  

Protecting our bones is another concern in menopause. Nutrients such as calcium, vitamin D and magnesium become increasingly important for maintaining bone density and protecting against the increased risk of osteoporosis. 

Why work with a women’s health dietitian to reduce menopause symptoms?

There’s no one-size-fits-all approach for what to eat in menopause but you can find what works for you by working with a women’s health dietitian. 

As a women’s health dietitian, I can help you to make food and lifestyle choices that can help to reduce perimenopause or menopause symptoms and build a healthy relationship with your body to support it through the transition. 

This can include optimising your nutrition to ensure you’re getting the right nutrients to thrive in menopause and addressing nutrition factors that may be contributing to your symptoms and increasing your risk of developing postmenopausal health problems.  

Personalised support can make all the difference for feeling happier and healthier during the menopause transition. Find out more about my women’s health services here. 

Disclaimer - Please note that the information contained in this blog post is for educational purposes only and does not constitute medical advice. Always consult your doctor or other healthcare provider for a medical diagnosis or before taking any supplements.