How can being mindful of your diet help with menopause symptoms?
At Imagine How… we are passionate about a holistic approach to menopause, with everyone creating their own personalised “Menopause Mastery” toolkit. Today, let’s explore how healthy eating can be a powerful tool in this journey.
Colour is key!
Dr. Philippa Kaye, in her book The Science of Menopause, highlights the benefits of a Mediterranean-style diet. Known for its vibrant mix of fruits, vegetables, and healthy fats, this diet is thought to help reduce symptoms like hot flushes. And with the recent boom in accessible information on gut health, there’s growing interest in the role of our gut microbiome in supporting overall wellness.
The Power of Plants (Yes, Plants!)
A key tip for a happy gut is aiming to consume 30 different plants a week. But what counts as a plant?
Fruits
Vegetables
Legumes
Nuts and seeds
Other plant-based foods like avocado, coconut, mushrooms, and olive oil. (Even coffee and tea!)
Plus, adding prebiotic foods like kefir and kimchi can improve gut health, nurturing those good gut bacteria.
Boosting Natural Oestrogens
Look out for foods high in phytoestrogens (plant-based Oestrogens) like soybeans and tofu. These foods are low in fat, and they may even help reduce cholesterol, which often spikes during perimenopause. I found this out myself when a routine blood test revealed slightly high cholesterol—despite a balanced diet and regular exercise! It turns out, fluctuating hormones can impact cholesterol, so menopause calls for a little extra nutritional awareness.
The Mediterranean Diet and Longer Life
The Mediterranean diet isn’t just linked to reduced menopause symptoms—it’s tied to a longer life! A 2022 study by PLOS Medicine found that adopting this diet could extend life expectancy by:
13 years for men and 10.7 years for women if started at age 20.
11.7 years for men and 10 years for women if started at age 40.
8.8 years for men and 8 years for women if started at age 60.
3.4 years when started at age 80!
So not only could this diet help with menopause symptoms, but it may even add some years to your life.
Battling Bloating
Ah, the dreaded menopause bloat! Here are some tips to keep it at bay:
Eat smaller, regular meals instead of large ones.
Chew your food well.
Stay hydrated (yes, water really is essential).
Exercise, as it can help relieve constipation, which contributes to bloating.
Increase your fibre intake—flax seeds on your breakfast are an easy fix!
Nourishing Bones
While studies show that HRT can support bone health, it’s also wise to focus on calcium and Vitamin D. Sunshine is the best source of Vitamin D, but in the darker months, consider asking your GP about supplements. For calcium, aim for around 700 mg daily. Here’s how that might look:
Breakfast: Yogurt (150g) and tea with milk.
Lunch: Cheese sandwich on wholemeal bread.
Dinner: Wholegrain pasta with ricotta and spinach.
What to Drink?
Now, I’m not saying you can’t enjoy a drink, but my tolerance for alcohol dropped during menopause, and studies suggest that alcohol can worsen hot flushes and disturb sleep. Staying mindful of this and drinking enough water—around 2 liters a day—helps. Hydration supports hormone balance, which is key for managing hot flushes and night sweats.
In Summary
The dietary recommendations for menopause aren’t so different from general healthy eating guidelines. The difference is recognising how poor diet and dehydration can worsen symptoms.
Top Tip: You don’t have to overhaul your diet overnight. Try incorporating a few of these changes gradually and note any symptom improvements. Small changes over time—the concept behind the “marginal gains” theory—can add up to a big impact!