Learn about the top 5 foods for menopause and how they can alleviate symptoms. Discover how you can embrace this transition with a nutrition-focused approach.

Key takeaways

• Nutrition is a fantastic adjunct alongside your menopause treatment.
• Sweet potato, fennel, sage, rosemary, and linseeds can be great to include in your diet.
• Nutrition plays a crucial role during menopause due to hormonal fluctuations and changes in metabolic health.
• The selected foods contain phytoestrogens, which can help balance hormone levels.

Menopause is a natural stage of life that every woman will experience, usually between the ages of 45 and 55. This biological process marks the end of a woman's fertility cycle, and it's typically associated with various physical and emotional symptoms. This is due to hormonal changes, particularly with the decline in oestrogen levels.

These hormonal changes can result in an array of debilitating symptoms for many women. Optimising your diet and lifestyle can be a great way to help manage these symptoms.

Why nutrition is important during menopause

The hormonal fluctuations during menopause can lead to symptoms like hot flushes, night sweats, sleep disruptions, mood swings, weight gain and difficulty with weight loss. These changes are also often accompanied by shifts in metabolic health, which can have implications for heart health, brain health, bone health, and blood sugar levels.

These changes during menopause often involve women struggling to lose weight, primarily around the abdomen. A healthy diet can help manage this and reduce the risk of related health problems, such as heart disease and type 2 diabetes.

That's why a targeted menopause nutrition plan can be a game-changer. The right nutrition can help manage these symptoms and prevent long-term health issues. Furthermore, specific foods for menopause can provide natural sources of phytoestrogens, compounds that can mimic the function of oestrogen and thus help balance hormone levels.

What foods should I eat during menopause?

It's important to seek the guidance of your doctor or an accredited practising dietitian to provide you with a tailored menopause diet plan that suits you. The following five foods are some of our favourites to include, amongst lots of fresh fruits and vegetables and lean proteins. Keep in mind that more research is needed in this specific area.

Sweet potato

Sweet potatoes are a powerhouse of nutrients. They're rich in dietary fibre, which aids in digestion and can help manage weight gain, a common concern during menopause. They also contain high amounts of vitamin A and C, beneficial for immune function and skin health.

Additionally, sweet potatoes have a low glycaemic index. This means they release sugar into the bloodstream slowly, avoiding spikes in blood glucose levels – an important factor considering the potential changes in insulin sensitivity during menopause.

Fennel

Fennel is a versatile vegetable with a host of health benefits. It has been used traditionally to alleviate digestive issues, which can sometimes exacerbate during menopause.

Importantly, fennel is considered a phytoestrogenic food. Research suggests that it may help with menopausal symptoms like hot flashes and sleep disturbances.

Sage

Sage is a powerful herb with potential benefits for menopause. Studies have indicated that sage can help reduce the frequency and intensity of hot flashes, one of the most common menopause symptoms.

Sage has also been linked to cognitive support, potentially helping with memory and concentration issues that some women experience during menopause.

Rosemary

Rosemary is packed with antioxidants, which are crucial for overall health, especially during periods of hormonal change like menopause.

Antioxidants combat oxidative stress, which can increase during menopause, contributing to inflammation and a higher risk of chronic diseases.

Linseeds

Linseeds, also known as flaxseeds, are a fantastic addition to your daily meals. They're one of the richest sources of lignans, a type of phytoestrogen which may help to balance hormone levels during menopause.

Additionally, linseeds are a good source of dietary fibre and omega-3 fatty acids. These nutrients support heart health, digestive health, and can help manage weight — all important considerations during menopause.

Embracing menopause with nutrition

Menopause is a significant transition, but it doesn't have to be an unpleasant experience. A well-balanced diet can be a fantastic adjunct to help you manage symptoms and support your overall health and body weight. It's important to remember that you are unique, and your menopause experience is unique too — so tailoring your diet and lifestyle to suit you is key.

In addition to a balanced diet, tools like the Vively app can further support your journey through menopause. Vively is a metabolic health app that provides personalised insights into your glucose control. Maintaining balanced blood sugar levels is crucial during menopause due to potential changes in insulin sensitivity, and Vively can assist in monitoring and managing these changes.

By taking control of your nutrition and leveraging the right tools, you can navigate menopause confidently, focusing on your wellbeing and embracing this new chapter of life with optimism and strength.