Nutrition and the Menopause

Hot flushes, exhaustion and difficulty concentrating are some of the symptoms women may experience during menopause. So, can a healthy, balanced diet help ease menopausal symptoms and support women through this important stage of life?

By Sandra A Farrell, Public Health Nutritionist.

What is the menopause?

All women experience the menopause at some stage in their life. The British Dietetics Association states that menopause occurs 12 months after the last menstrual period, at which point a woman becomes postmenopausal. Symptoms of perimenopause typically occurs between 45-55 years with the average age of the menopause being 51 years.

During menopause, the decline in oestrogen levels is associated with an increased risk of several chronic diseases, including cardiovascular disease, certain cancers, type 2 diabetes and osteoporosis.

What are the most common symptoms of menopause?

The British Menopause Society (BMS) asserts that women experience menopause differently, with some having few or no symptoms. The most common symptoms are hot flushes and night sweats (vasomotor symptoms), insomnia, low energy levels, impaired memory, headaches, brain fog, joint aches and weight gain.

Nutrition

Nutrition has emerged as a cornerstone of menopausal health management. As oestrogen levels decline, a healthy, balanced diet can help support women through menopause by providing essential nutrients for bone, heart and overall health.

Gut health

Improving your gut health means focusing on eating a diverse range of colourful plant-based foods to improve gut health and reduce inflammation. Professor Tim Spector, a prominent UK based genetic epidemiologist and expert in gut microbiome, is a leading advocate for the ‘eat the rainbow’ approach and consuming at least 30 plants a week.

Eating 30 plants a week can sound daunting, but is achievable and includes fruits, vegetables, wholegrains, beans, lentils, nuts, seeds, herbs and spices. Additionally, fermented foods are powerhouses for gut health. Diverse plants provide different fibres and polyphenols which help to nourish different species in the gut microbiome.

Heart health

Declining oestrogen levels can affect heart health, making it important to choose foods that support healthy cholesterol and blood pressure. Eat a diet rich in a variety of fruits, vegetables, wholegrains, beans, lentils, nuts, seeds, oily fish while limiting foods high in saturated fats, salt and sugar.

Bone health

During menopause, getting enough protein, calcium and vitamin D is important, because falling oestrogen levels can reduce bone density, increasing the risk of osteoporosis and fractures. Include sources of calcium such as milk, yoghurt, dark green leafy vegetables and fortified foods. Vitamin D sources include sunlight on the skin, oily fish, eggs and fortified breakfast cereals. Protein sources include poultry, soya products, nuts and seeds.

Plant Oestrogens

Plant oestrogens (isoflavones) are substances in plants that are similar to human oestrogen and found in soya beans, edamame, tofu, miso, tempeh and chickpeas and may help ease menopausal signs.

Fibre-rich foods

Fibre is essential during menopause as it supports healthy digestion, heart health and blood sugar control. In the UK, The National Health Service (NHS) recommends 30g of fibre per day for adults.

Increase your fibre intake gradually, especially if you haven’t eaten much fibre before, as doubling would likely lead to bloating, wind and discomfort because the gut microbiome hasn’t had time to adapt. Here are some fibre and nutrient dense foods I usually add to my weekly shopping basket: avocados, oats, beans, lentils, chickpeas, sweet potatoes, apples, berries, walnuts, citrus fruits, chia seeds and flax seeds.

Stay hydrated

Staying hydrated during menopause is vital, as hormonal changes can contribute to symptoms such as hot flushes and sweating, increasing the need to replace lost fluids. So keep a water bottle with you and drink regularly.

Reduce consumption of trigger foods.

Cut down on foods that make your symptoms worsen. The British Nutrition Foundation notes that spicy foods, caffeine and alcohol can trigger or worsen night sweats and hot flushes in some women during menopause.

Lifestyle factors

Physical activity and menopause: Exercise helps to maintain muscle strength, support bone health and improve heart health. Aim to reduce long periods of sitting.

Sleep and menopause: Sleep difficulties are more likely to occur during menopause. Deviating from the recommended 7 to 8 hours of sleep in adults is associated with a higher risk of cardiovascular disease. Getting enough good quality sleep during menopause is vital for energy, mood and overall wellbeing.

Stress management: Engage in regular exercise, relaxation techniques, adequate sleep and activities to support your wellbeing.

About the Author

Sandra A Farrell is a UK based Public Health Nutritionist, Public Health Programme and Project Manager (Food and Nutrition), Health Coach, Educator and Mentor. Sandra is passionate about translating complex nutrition research into practical, everyday guidance, and sharing evidence-based nutrition information.

Disclaimer

The contents of this article, regardless of date, is not intended to replace personalised medical advice from your doctor or healthcare professional.