You may have spent some time in your life working out your cycle, you might have known your cycle was 26 days, or 28 days, with a light flow on the first day of your period, heavy on the second and then tapers off for the next 2 or 3 days. Well, all that goes out that window when you reach menopause, and sadly no, they don’t generally just get lighter, further apart and then taper off. Suddenly they might get closer together, heavier, and with spotting in between. You might then go 3 or 4 months without a period, then it feels like all 3 or 4 come at once. Your mood and energy is up and down, you don’t know what to expect when anymore and you can’t remember the word for…..for……..anything…….!!
Menopause is a natural phase in life, but it often comes with a whirlwind of symptoms that can make you feel like you’re suddenly in very unfamiliar territory. For many years, no one talked about it. But talk to older post-menopausal women now and they’ll tell you about their quietly suffered hot flushes, night sweats, mood swings and weight gain. These are just a few of the changes many women experience during this time. There are reportedly 50+ symptoms associated with the peri-menopause transition. While this may feel like the outlook is bleak, every woman's journey through menopause is unique, focusing on good quality nutrition and self-care can make a big difference in managing symptoms and supporting long-term health.
In this post, we’ll look at why your diet matters more than ever during menopause. It really is time to leave those youthful bad habits and yo-yo diets behind.
Why Nutrition Matters in the Menopause Transition
During the peri-menopause, oestrogen levels drop significantly, and with oestrogen receptors all over your body, this triggers a series of changes and symptoms throughout your body. This impacts bone density, heart health, metabolism, brain health and mood. The right nutrients can help limit some of these changes, providing support for bone health, reducing inflammation to reduce ill mental health, and easing symptoms like memory loss, hot flushes and night sweats
Beyond symptom relief, maintaining a balanced diet during menopause can also help reduce your risk of chronic conditions like osteoporosis, cardiovascular disease, type 2 diabetes and later the risk of dementia, which all tend to rise after this stage of life.
Key Nutrients for Menopausal Women
Let’s start by focusing on essential nutrients that can provide the foundation for good nutrition at this transition.
1. Calcium and Vitamin D for Bone Health
As oestrogen levels decline, bones lose density faster, increasing the risk of osteoporosis. Calcium and Vitamin D work together to maintain strong bones, and both are crucial during and after menopause.
2. Phytoestrogens for Hormonal Balance
Phytoestrogens are plant compounds that mimic oestrogen in the body and can help balance hormone levels naturally. Some studies suggest that diets high in phytoestrogens may help reduce hot flushes and other symptoms associated with menopause.
3. Fibre for Digestive and Heart Health
Menopause can slow down digestion and increase cholesterol levels, so fibre becomes especially important. High-fibre foods can support a healthy digestive system, help maintain stable blood sugar levels, and improve heart health.
4. Healthy Fats for Heart and Brain Health
The risk of heart disease rises after menopause, so it’s essential to focus on healthy fats that can support both heart and brain health (and help keep skin youthful!). Omega-3 fatty acids, in particular, have been shown to help reduce inflammation, improve mood, and potentially reduce the frequency of hot flushes.
5. Antioxidants for Inflammation and Skin Health
Menopause often brings skin changes like dryness and reduced elasticity. Antioxidants can help protect skin cells from damage and reduce inflammation in the body, which is beneficial not only for skin but also for overall health.
Foods to Embrace: Your Menopause-Friendly shopping List
Filling your basket with nutrient-dense, menopause-friendly foods can support your body at this time. Here are some great choices to add to your list:
Berries: High in fibre and antioxidants, berries can help with digestion and reduce inflammation. Buy frozen out of season and add to hot porridge to cool or defrost to stir into yogurt.
Leafy Greens: Kale, spinach, and Swiss chard provide calcium, fibre, antioxidants, and vitamins and minerals supporting bone, heart and mental health.
Dairy (or fortified dairy alternatives with good amounts of protein): For example, natural or Greek yogurt are good sources of calcium and probiotics, this supports bone health and digestion. Unsweetened soya milk is a great alternative to cow’s milk as it provides lean protein and phytoestrogens, especially if fortified with calcium and vitamin D.
Oily Fish: Packed with omega-3 fatty acids, oily fish is heart-friendly and may help reduce inflammation.
Whole Grains: Quinoa, oats, and barley provide fibre and help maintain stable blood sugar levels.
Flaxseeds: These small but mighty seeds offer fibre, omega-3s, and phytoestrogens, to help support your hormone balance.
Foods to Limit: Reduce foods which may be causing symptoms.
Certain foods may exacerbate menopause symptoms, so it can be helpful to work out which ones affect your symptoms and enjoy them sparingly.
1. Refined Carbohydrates and Sugary Foods
High blood sugar levels can lead to more intense hot flushes and contribute to weight gain. Spikes and drops in blood sugar can also impact mood.
2. Caffeine
Many women find that caffeine can trigger hot flushes, anxiety, and even interferes with sleep. If you’re sensitive to caffeine, try to reduce your intake, especially in the late afternoon and evening.
3. Alcohol
Alcohol can trigger hot flushes, disrupts good sleep and ages skin. Additionally, too much alcohol can affect bone density and increase your risk of heart disease.
4. Spicy Foods
For some, spicy foods are a hot flush trigger. If you notice this, consider dialling down the heat in your meals.
Practical Tips to Ease the Transition
Beyond nutrition, there are a few lifestyle changes that can make a big difference too:
Hydration: Hormonal changes can make you more prone to dehydration. Aim for about eight glasses of water daily, and consider adding hydrating foods like cucumber, lemon, mint or oranges to add flavour, or herbal teas for something warming in winter.
Prioritizing Sleep: Menopause can make restful sleep elusive, establishing a calming bedtime routine can help. Limit screen time before bed, keep your bedroom cool, and avoid heavy meals or drinking close to bedtime.
Regular Exercise: Being active supports both your mental and physical well-being. Strength training is especially beneficial for maintaining bone density, while activities like yoga or walking can help reduce stress and improve mood. You could improve mood further by joining a class or exercising with a friend.
Stay Social: Menopause can be an emotional journey, and staying connected with friends, family, courses or support groups can provide a valuable outlet for sharing experiences and advice.
Menopause is an opportunity to focus on nourishing your body in a way that supports your health for years to come. By making mindful food choices now and embracing nutrients that support hormonal balance, bone health, and overall well-being, you can navigate menopause with resilience and energy.
Remember, small changes can lead to big results. So, start by adding a few new foods, experiment with recipes that make you feel good, and remember that this phase—like every other—is yours to navigate on your own terms.
As a private client, we can discuss and personalise key nutrients that support your hormonal balance for you, and explore more foods to embrace with yummy filling healthy recipes to fit your tastes and life, for smoother sailing through this phase of life.
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