Nutrition for Menopause

There is a vast array of menopausal symptoms, with some minor ones arriving earlier than those considered more mainstream, such as night sweats, weight gain and low mood. For example, did you know that increased bloating can be one of the first notifiers that menopause is coming in thick and fast?

A survey of 400 post-menopausal women found that women who ate a diet rich in fruits and vegetables were less likely to report having experienced menopausal symptoms than women whose diets contained more fatty foods and sweets – it’s essentially nothing we didn’t know already; eat well and you’ll feel well – but if nothing else it does serve as proof that eating certain things could potentially worsen symptoms – and that’s the last thing we need.

Below are some foods worth eating more of, and those to avoid, if symptoms are striking. But remember: at the end of the day, it’s about listening to your body. You’ll know what’s best.

Foods to Avoid

Processed Foods

Anything that is high in sodium, loaded with added sugars, or both, can make you retain water and feel bloated. Substitute snacking on crisps for wholegrain crackers with peanut butter or hummus. Still tasty, and healthier too.

Fatty Meats

Eating meat like bacon, for example, is not only high in saturated fat, but can lower the body’s serotonin levels, and when this happens, we can feel grumpy, and irritable. Chicken, turkey, and ground beef that’s 90 per cent lean are trimmer meats and better choices to go for.

Alcohol

Alcohol intake has to be looked at, though it doesn’t mean swearing off it altogether as moderate amounts of red wine, for example, has well-proven health benefits for women as they age. It’s about finding balance and working within your limits of moderation. Catherine O’Keeffe of wellnesswarrior.ie previously told Heyday, “I could link alcohol back to almost every single symptom of menopause, apart from vaginal atrophy.” She recommends avoiding wine in the evening though, if you are someone who has trouble sleeping after a glass or two.

Caffeine

We all love our cup of jo, but eliminating caffeine and looking to herbal or mint teas as an alternative has a lot of benefits. A Mayo Clinic study found that menopausal women who consumed caffeine were more likely to have hot flashes than women who didn’t consume caffeine – it’s linked to the onset of a few menopausal symptoms. If peppermint tea doesn’t do it for you and you’re in need of some extra energy, try going for a quick walk to boost your levels. Green tea is also a powerhouse of anti-oxidants (and actually quite delicious with a mint blend), although, seeing as it does have some caffeine, it may be a good starting point to wean you off the stronger builder’s tea!

Foods to Enjoy

Salmon

Salmon is rich in both vitamin D and omega-3 fats, two nutrients that are even more essential during menopause. Omega 3 fatty acids have been linked to reducing night sweats and another study shows omega 3s are also beneficial as women ease out of menopause. Vitamin D is also associated with a reduced risk of early menopause. Omegas also help with low mood and anxiety.

Yoghurt

Dairy products are a great menopause diet food as they are rich in calcium, vitamin D, and protein – and can even help improve sleep quality. One study of peri and post-menopausal women found calcium and vitamin D rich foods, such as yoghurt, reduced early menopause risk by 17 per cent and helped reduce some symptoms of menopause.

Broccoli

Cruciferous vegetables could be seriously beneficial and one study found broccoli, in particular, has a positive impact on oestrogen levels – important as we know once those levels decrease they can lead to, amongst other things, vaginal atrophy. Broccoli is also full of fibre to help prevent bloating and weight gain.

Oats

Fibre supports your microbiome, the bacteria that reside in your digestive tract. Your microbiome has an important role in binding and excreting old circulating hormones because if your microbiome cannot do this efficiently then old, denatured hormones get reabsorbed – and this can lead to hormonal symptoms. Oats are also healthy carbs that can help keep energy levels steady during menopause. You can also incorporate a host of other menopause-friendly foods such as berries and flax.

colour(& red winE)

As the saying goes, ‘eat the rainbow’. Focusing on a Mediterranean diet with colourful vegetables, low levels of white carbs, olive oil and plenty of white and oily fish will not only serve to help with hot flashes, but also amp up your overall vitality, help manage weight and look damn good on a plate! Oh, and a glass (or two) of red wine is fully allowed - if only for the polyphenols, you know!

What foods have helped your menopause symptoms? We’d love you to share them in the comments box below!