Small, achievable changes in your diet can support your symptoms, energy, sleep, bone health, mood and long-term wellbeing whilst going through this key transition in your life. Simple strategies include:
🌈 Eat the rainbow to provide antioxidants help protect our cells from oxidative stress. Oestrogen has antioxidant properties, and changing oestrogen levels during menopause may influence oxidative stress. Some sources to include in your diet are berries, colourful fruits and vegetables, dark leafy greens, nuts, seeds, extra virgin olive oil and green tea.
🌾Aim for 30g fibre daily. Declining oestrogen levels slow down digestion, alter the gut microbiome, and increase risks for weight gain, heart disease, and bone loss. Fibre is essential for supporting digestive health and binds to excess oestrogen in the gut so your body can safely eliminate it, supporting overall hormone balance. However, if you are currently at a low level, the key is to build up your intake slowly to avoid gas, bloating and digestive discomfort. High-fibre foods include whole grains, beans, lentils, chickpeas, berries, apples, pears and vegetables.
🌱Introduce phytoestrogens. These are naturally occurring plant compounds that have a similar structure to oestrogen and can interact with oestrogen receptors in the body. During menopause, when oestrogen levels fluctuate and eventually decline, phytoestrogens may reduce hot flushes. Aim for one source daily, such as soya milk, soybeans, tofu, edamame beans, ground flaxseeds, sesame seeds and tahini.
🍳 Up your protein intake, aiming for 1.5g per kg of your body weight. Declining oestrogen can contribute to loss of muscle mass and strength. Getting enough protein, alongside regular resistance exercise, can help maintain muscles. Healthy sources include fish, lean meats, eggs, dairy products, nuts, seeds, beans, lentils and tofu.
🐟 Include omega-3 fatty acids at least twice a week. These are essential fats that play important roles in cell membranes, brain function and cardiovascular health. Declining oestrogen levels are associated with changes in cardiovascular risk. Great sources include oily fish (salmon, mackerel, anchovies, sardines, herring), walnuts, ground flaxseeds and chia seeds.
🦴 Aim for 1,200 mg calcium daily. As oestrogen levels decline, bone loss can accelerate, increasing the risk of osteoporosis and fractures. Calcium is essential for maintaining strong bones and teeth, as well as supporting normal muscle contraction and nerve function. Healthy sources include dairy products, fish with bones intact (sardines, anchovies), fortified plant-based dairy alternatives, green leafy vegetables, edamame beans, sesame seeds and almonds.
☀️ Calcium absoprtion is controlled by Vitamin D, so ensure at least 30 minutes exposure to sunlight daily and consider supplementing over the Winter for optimum absorption.
🦠 Feed your gut microbiome with prebiotic and probiotic foods. The diversity of healthy bacteria in the gut has been shown to decline after menopause.
Prebiotics help feed the beneficial gut bacteria and include onions, garlic, leeks, artichokes, apples, pears, kiwis and oats.
Probiotics are live microorganisms that can help support our gut microbiome. These include yoghurt with live cultures, kefir, sauerkraut, kimchi, kombucha, miso and tempeh.
💦 Aim for +1.5L water daily. Staying properly hydrated during menopause helps regulate body temperature, ease hot flashes, replaces fluids lost through sweating and reduce symptoms like brain fog, fatigue, and dry skin. Herbal teas are a great way of upping your intake. particularly supportive herbal teas for menopause symptoms are sage, black cohosh, chamomile, lemon balm, passionflower and lavender.
❌ Foods to avoid include ultra-processed foods, refined sugars, salty foods and spicy foods. It is advisable to limit your alcohol intake, where possible, as this can exacerbate hot flushes, night sweats and sleep disruption. Likewise, caffeine, can provide stimulatory effects and it is advised not to consume caffeine after lunchtime.
As well as nutrition, there are lifestyle practices you can incorporate into daily life to support your body and mental healthy during perimenopausal and menopausal years:
💪 Strength training is one of the most beneficial strategies you can do to preserve bone density and prevent fracture risk in later years. This doesn’t mean going to the gym daily. You can incorporate weight training into daily life by buying some medium dumbbells and resistance bands to use at home.
💤 Practice sleep hygiene. Changes in oestrogen and progesterone can affect sleep. Aim for a cool, dimly-lit bedroom without any devices. Keep a regular bedtime and aim for 8 hours in bed. Try relaxation techniques before bedtime such as meditation and breathing exercises. Bedsheets made from cotton, bamboo or linen are more cooling for those suffering with night sweats.
🎡 Priortise fun! When oestrogen drops, your brain experiences a decline in dopamine (the chemical responsible for motivation, focus, pleasure, and the "get-up-and-go" drive). Because of this, prioritising fun, play, and dopamine-boosting activities is essential. Take time each week to do the things you love and be with the people who make you happy.