Hormones are a part of life and can affect all aspects of our health physically, mentally, and emotionally. A major shift in hormones occurs for women at many points in their lifetime including during monthly cycles, pregnancies, and menopause.
During menopause, the hormones oestrogen and progesterone begin to drop, which can cause symptoms such as hot flashes, mood changes and night sweats. Luckily, there are some great foods that can help with symptoms during this time of transition.
1. Berries
Berries, including blueberries, raspberries, and strawberries, are all low in calories and high in antioxidants, says dietitian and personal trainer Mary Sabat. “[Berries] can help combat oxidative stress and support heart health during menopause.”
2. Calcium-rich foods
During menopause, you may experience bone loss, which is why Cleveland Clinic recommends ramping up your intake of calcium-rich foods such as cheese, milk, and yoghurt.
Sabat agrees and says these options are all rich in calcium and protein, which are essential for bone health. If you do not care for dairy products, look for other plant-based options like dark leafy green vegetables (like spinach and turnips), oatmeal and tofu. Or you can try dairy alternatives fortified with calcium.
3. Fatty fish
If you are a pescatarian or just love eating seafood, then you are in luck. “Mackerel, salmon, and sardines not only provide protein, but they also include omega-3 fatty acids, which have anti-inflammatory properties and may help alleviate joint pain and mood swings during menopause,” says Sabat.
4. Foods with Vitamin D
If you are doubling down on calcium-rich foods, you will also want to include Vitamin D-rich foods in your diet since Vitamin D helps the body absorb calcium. Some Vitamin D-rich foods include yoghurt, egg yolks, sardines, and tuna, writes Harvard Health. You can also shop for foods fortified with Vitamin D. There are great options like cereals, orange juice, pasta, and rice to choose from.
5. Leafy greens
If you love green veggies, then load up. Sabat says, “Vegetables like kale and spinach provide not only protein, but also a variety of vitamins and minerals that support overall health during menopause.”
6. Legumes
Legumes like beans, chickpeas, and lentils are not only rich in protein, but also contain fibre, which can help with digestive issues that sometimes come up during menopause, shares Sabat.
7. Nuts and seeds
If you love to snack on nuts, seeds, and trail mix, then make sure your mix includes almonds, chia seeds, flaxseeds, and walnuts. “[These] are high in healthy fats, phytoestrogens, and protein making them good choices for menopausal women,” notes Sabat.
8. Protein
Another food to prioritise during menopause is protein. The University of Sydney reports that prioritising protein during perimenopause may ward off weight gain.
“Very small changes to the diet in terms of prioritising protein, reducing fats and carbohydrates and being physically active could make a big difference in the long-term,” said Professor David Raubenheimer from the University of Sydney.
Sabat adds that protein is essential for bone health, hormone production and muscle health, all of which can be affected during menopause.
Sabat recommends focusing on lean meats that offer high-quality protein like chicken, fish, lean beef and turkey. “They provide essential amino acids necessary for hormone production and muscle maintenance.”
Plant-based protein options include foods like beans, lentils and tofu. You can also look for plant-based protein supplements made of brown rice protein, pea protein, or pumpkin seed protein.
9. Soy
Soy products including soy milk contain phytoestrogens, which are plant compounds that mimic oestrogen's effects in the body, explains gynaecologist Dr Michael Green. “These can help alleviate some menopausal symptoms, including hot flashes and vaginal dryness.”
Even if you are not a vegan or vegetarian, you may want to consider incorporating tempeh or tofu into some of your meals during menopause. “These plant-based protein sources are also rich in phytoestrogens, which are compounds that can help balance hormone levels naturally,” mentions Sabat.
Want to know more? Read about the science backed diet for managing menopause.
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