Top 5 Foods to Eat During Menopause

As women navigate the transitional phase of menopause, dietary choices can play a pivotal role in managing symptoms and ensuring overall well-being. In this article, we'll delve into the top 5 foods that can offer relief and support during this period. Additionally, we'll highlight some foods you might consider avoiding to ensure a smoother menopausal journey.

What is menopause?

Menopause is a natural part of the ageing process for women, marking the end of their reproductive years. It's defined as the cessation of menstrual periods for 12 consecutive months. This typically occurs between the ages of 45 and 55, with the average age in the UK being around 51.

The transition to menopause can begin several years earlier, known as the perimenopausal stage. During this time, the ovaries gradually produce less oestrogen, leading to changes in menstrual patterns and a range of physical and emotional symptoms. Some of the common symptoms include hot flushes, night sweats, mood swings, sleep disturbances, and vaginal dryness.

Can the food you consume affect menopause symptoms?

Absolutely, the food choices you make can have a notable impact on menopause symptoms. A well-balanced diet can help alleviate certain symptoms, ensure overall well-being, and reduce the risk of conditions associated with menopause. In essence, the dietary choices made during menopause can be instrumental in navigating this transition more comfortably. It's always a good idea to consult with a nutritionist or GP to tailor dietary recommendations to individual needs.

Can your diet affect the age of your menopause?

The age at which a woman reaches menopause is influenced by a combination of genetic, environmental, and lifestyle factors. Diet, as one of the lifestyle factors, may have some influence on the timing of menopause, but its impact is not as significant as genetic factors. A study published in the Journal of Epidemiology & Community Health suggested that a diet high in legumes such as peas, beans, lentils and chickpeas, delayed menopause by one-and-a-half years on average.

What are the top 5 foods to eat during menopause?

Phytoestrogen-Containing Foods

Phytoestrogens are naturally occurring compounds found in a variety of plants. They have a chemical structure similar to the human hormone oestrogen, hence the name "phyto" (meaning plant) and "oestrogen" (the female hormone) (Sunita et al, 2011). Phytoestrogens are present in many human foodstuffs including fruits (plum, pear, apple grape berries), vegetables (beans, sprouts, cabbage, spinach, soybeans, grains, hops, garlic, onion), wine, tea, and have been identified in a number of botanical dietary supplements (Bacciottini et al, 2007). Phytoestrogens consumed in food can suppress the clinical symptoms of menopause caused by a decrease in the production of endogenous oestrogen (Desmawati et al, 2019). 

Omega-3 & other healthy fats

Among the various aspects of health promotion and lifestyle adaptation to the postmenopausal period, nutritional habits are essential because they concern all women, can be modified, and impact both longevity and quality of life (Silva et al, 2021). The consumption of optimal amounts of omega-3 and omega-6 fatty acids is required for obtaining health benefits from essential fatty acids during menopause (Ko et al, 2020). Omega-3 supplements and foods that contain omega-3 may also help to alleviate night sweats, a common symptom of menopause (Mohammady et al, 2018). Foods that are rich in omega-3 that you may consider introducing into your diet include:

• Oily fish such as salmon, mackerel and sardines

• Chia seeds, flaxseeds and hemp seeds

• Walnuts

• Eggs

• Meat from animals that have been grass-fed

• Caviar

Fruits and vegetables

Research suggests that consuming fruits and vegetables has an inverse reaction to menopause symptoms (Safabakhsh et al, 2020). This means that as one increases, the other decreases. For example, the more fruit and veg that you eat, the fewer symptoms you face and vice versa (Soleymani et al, 2019). 

One symptom in particular that was improved by consuming fruits and vegetables was depression. Depression in menopausal women was inversely associated with higher intake of whole plant foods, which are rich in whole grains, fruits and vegetables. Although several studies suggest that consuming fruits and vegetables can help with menopause, the overall evidence remains controversial (Grisotto et al, 2022). The best fruits and vegetables to include in your diet during menopause include:

• Soy products such as edamame

• Broccoli and cauliflower

• Blueberries, strawberries and raspberries

• Leafy greens such as kale and spinach

• Citrus fruits such as oranges, grapefruits and lemons

• Tomatoes

• Bananas

• Bell peppers

Protein

During the menopause, women can lose up to 40% of their muscle mass. According to the British Journal of Nursing, when you consume protein alongside regular exercise and a balanced diet, it can help you retain muscle strength and tone. It should be noted however that you may need to change the amount of protein you consume during menopause. Protein requirements will increase during the menopause transition due to tissue protein breakdown (Simpson et al, 2022).

It is not just during the menopause that protein is important. Postmenopausal women, or women who have been through menopause, will find great benefit in consuming extra protein as it can help them control weight gain and keep mobility levels high (Gregorio et al, 2014). This is true not only for postmenopausal women but also for anyone over the age of 60 years old (Silva et al, 2021). Foods that are rich in protein that you may wish to include in your diet include:

• Oily fish such as salmon, mackerel and sardines

• Lean meats such as chicken and turkey

• Eggs

• Legumes such as lentils, chickpeas and beans

• Soy products such as tofu which are perfect sources of protein for vegans and vegetarians

Dairy rich foods

Consuming a high amount of low-fat dairy products can actually help to improve the symptoms of menopause (Abshirini et al, 2020). Some popular low-fat dairy products you may wish to consider introducing into your diet include:

• Skimmed Milk

• Semi-skimmed Milk

• Low-fat yoghurt

• Low-fat cheese

Dairy can also help to prevent early onset menopause. Women who consume a high amount of low-fat dairy foods are 24% less likely to experience early menopause than women who consume low amounts of low-fat dairy (Purdue-Smithe et al, 2019). This may be because milk and other low-fat dairy products could actually interact with hormone levels (Carwile et al, 2013).

As well as preventing early onset menopause, research suggests that consuming high levels of low-fat yoghurt can help to reduce the amount of weight women gain during menopause (Yuan et al, 2023). It should be pointed out however that weight gain may be caused by low exercise levels or consumption of an unbalanced diet. 

What foods should you avoid during menopause?

Caffeine

Women will experience a number of different symptoms during the menopause. Vasomotor symptoms are among the most commonly reported and recognised signs associated with menopause. These symptoms arise from irregular functioning of the body's temperature regulation system due to fluctuating oestrogen levels during the menopausal transition. Vasomotor symptoms of menopause include:

• Hot flushes: Sudden feelings of heat that spread through the body.

• Night Sweats: These are hot flushes that occur during sleep.

The food that you eat and the drinks that you consume may actually worsen these symptoms. Caffeine, for example, is associated with greater vasomotor symptoms in postmenopausal women (Faubion et al, 2015). According to the National Institute on Aging, avoiding caffeine and carrying a fan with you can help to improve these symptoms. 

Alcohol

Whilst evidence may suggest that light, infrequent alcohol consumption may benefit some women experiencing hot flushes (Schilling et al, 2007) and may also help to prevent early onset menopause (Freeman et al, 2021), excessive or regular alcohol consumption may actually worsen this symptom. 

Refraining from alcohol consumption may help decrease vasomotor symptoms among women experiencing the menopausal transition, even in the premenopausal stage (Kwon et al, 2022). It should be noted that more data is needed to confirm the role of alcohol both during and after menopause on hormones (Longnecker et al, 1998).

Spicy food

As previously mentioned, hot flushes are a common vasomotor symptom experienced by menopausal women. According to the National Institute on Aging, avoiding spicy foods can help you to negate hot flushes. By avoiding spicy foods you are keeping your core temperature at manageable levels which can help to lessen the effects of hot flushes and other vasomotor symptoms (Sturdee, 2008). Studies have been conducted to see whether women in parts of the world who consume spicier food more frequently than others experience worse symptoms during menopause. 

In a study of 627 Lebanese women aged between 45 and 67 years old, 62.5% experienced hot flushes. A statistically significant difference was noted between women who experience hot flashes and their counterparts with respect to spicy food consumption as well as other factors including smoking status and body mass index (Ahmadieh et al, 2021). 

Processed carbohydrates & added sugars

During menopause, women will also experience a number of different somatic and psychological symptoms. Somatic symptoms are symptoms that directly affect the body and include:

• Joint and muscle pain

• Fatigue

• Headaches

• Palpitations

• Dizziness

• Weight gain

Psychological symptoms are the symptoms that will affect the mental state of a menopausal woman. The most common psychological symptoms of menopause include:

• Mood swings

• Depression

• Anxiety

• Irritability

Consuming a diet full of high-quality carbohydrates can actually help to improve somatic and psychological menopause symptoms (Mohsenian et al, 2021). High-quality carbohydrates include a range of foods including:

• Whole grains such as brown rice, quinoa and barley

• Legumes such as lentils, chickpeas and black beans

• Nuts and seeds such as almonds and walnuts

On the other hand, consuming low-quality, processed carbohydrates can actually have the inverse effect and can worsen somatic and psychological symptoms (Dunneram et al, 2018). Consuming less carbohydrates can also help postmenopausal women control their weight alongside regular exercise and a well-rounded, balanced diet (Ford et al, 2018).

Foods with high salt content

Oestrogen helps to regulate blood pressure and salt balance in the body. During menopause and postmenopause, oestrogen levels in the body fluctuate as the body changes. This can cause some women to become more sensitive to the way salt affects blood pressure (Kim et al, 2014). 

Changes in blood pressure can negatively affect some menopause symptoms. By avoiding foods with a high salt content you can help to manage your blood pressure and keep your blood pressure at manageable levels (Yosten et al, 2019). Changes in salt consumption should not only occur during menopause. Postmenopausal women are also more sensitive to salt in relation to blood pressure and will also experience the benefits of a low-salt diet (Maas et al, 2009). 

Is food a natural alternative to HRT?

HRT stands for Hormone Replacement Therapy. It is a treatment used to relieve symptoms of the menopause in women. HRT works by supplementing the body with oestrogen, and sometimes progesterone, to help alleviate these symptoms. There are various types of HRT, including:

• Oestrogen-only HRT: Suitable for women who have had their womb removed (a hysterectomy).

• Combined HRT: Contains both oestrogen and progestogen and is used for women who still have their womb. The progestogen helps counteract the potential risk of endometrial cancer from oestrogen-only HRT.

• Cyclical HRT: Designed to produce a menstrual bleed every month, mimicking the natural menstrual cycle. It's more commonly prescribed to women experiencing menopausal symptoms but still having regular periods.

• Continuous HRT: Involves taking oestrogen and progestogen daily without a break. Suitable for women who are post-menopausal (not had a period for a year).

According to the BBC, some people have been using phytoestrogens as an alternative to HRT, specifically isoflavones. Foods rich in isoflavones, especially soy products like tofu, have been linked to fewer menopausal symptoms in cultures where they're consumed in large quantities. Whilst there is limited evidence to suggest that food can be an alternative to HRT, some evidence suggests that it can work in a similar way to alleviate certain menopause symptoms. 

Do I need HRT?

While HRT can be effective in treating menopausal symptoms, it isn't suitable for everyone, and it comes with its own set of potential risks and benefits. Some potential risks associated with HRT include an increased chance of certain types of cancer, blood clots, and stroke. However, the risk is small and varies depending on personal health history and the type of HRT. 

It's essential for women considering HRT to have a detailed discussion with their GP or a menopause specialist to determine the best course of action tailored to their individual circumstances. If you are thinking about whether or not you need HRT, why not take our “Do I Need HRT” quiz that could provide you with some of the answers you need?

Should I speak to a doctor if I think I might have menopause?

Yes, if you believe you might be experiencing symptoms of menopause or are concerned about changes in your body, it's advisable to consult a doctor. While menopause is a natural process, its symptoms can sometimes overlap with other medical conditions. A doctor can help determine if what you're experiencing is indeed due to menopause or something else. If you are diagnosed with menopause, a doctor can help ensure you're managing any symptoms in a way that's tailored to your needs and situation.

Is HRT medication available at UK Meds?

Yes, although there is a shortage of HRT products in the United Kingdom, you are able to purchase a wide variety of different HRT products online from UK Meds. The full list of HRT products you can get from UK Meds is as follows:

• Evorel (HRT Patches)

• Femoston

• Kliovance

• Elleste Solo

• Elleste Duet

• Zumenon

• Premarin

• Livial

• Evorel Conti

• Premique

• Estradot

• Elleste Solo MX

• Evorel Sequi

Sources

• NHS - Menopause: Things You Can Do

• Arden & GEM CSU NHS - Dietary Guidelines (PDF)

• CUH NHS - Menopause: A Healthy Lifestyle Guide

• BBC Good Food - What to Eat to Beat Menopause

• BBC Good Food - What to Eat During Menopause

• NHS - Menopause

• NHS Inform Scotland - Menopause and Post-Menopause Health