Menopause is a natural part of the ageing process for women, occurring for most between the age of 45 and 55, it marks the stage where menstrual periods stop, bringing a close to the childbearing phase of life. During this transition, recognised as the “peri-menopause” the sex hormones fluctuate, oestrogen and progesterone levels decline, which can lead to a number of symptoms that can have a negative impact on our overall sense of wellbeing.
Common symptoms experienced by my clients, are embarrassing hot flashes, uncomfortable night sweats, weight gain, low energy, low mood, anxiety, poor sleep, lowered libido. More than 80% of women experience some degree of psychological or physical symptoms around menopause (1), so although it may feel like you are going it alone.. believe me, almost half of the population will be going through it during their lifetime too. The problem is we don’t talk about it enough, but thankfully this is changing, as is the narrative around this transformational time in our lives.
Whether or not symptoms are experienced, there are other important nutritional considerations throughout this phase and beyond, such as maintaining bone health, managing stress through adrenal support, and taking care of our heart, by supporting the cardiovascular system. (2)
The good news is that there are many ways that we can ease this transition, minimise symptoms, manage hormone fluctuations and protect our bodies, through our daily diet and lifestyle choices. There is no one size fits all solution, however, most of my clients benefit greatly through minimising refined, processed foods, improving blood sugar control, getting good sleep, and exercise and keeping stress in check.
Here are six simple recipes to support the body during menopause:
Foods To support Weight loss
Female hormones are made of fat, so a good supply of essential fats is important. Essential fats help to absorb nutrients, burn fat, and keep us full for longer. Polyphenols in flax and chia seeds are called Lignans and have fibre-like effects in the body, helping to clear toxins and excess hormones. Other sources of Omega 3 and 9 are oily fish, avocados, nuts, seeds and extra virgin olive oil.
This recipe is high in these essential fats, and also provides other hormone balancing and mood boosting ingredients. Cacao contains four feel good chemicals, which have both stimulatory and calming effects, these are Serotonin, Tryptophan, Theobromine, and Phenylethylamine. Macca is a Peruvian root, which may help balance levels of oestrogen hormones, and increase libido. Berries are high in fibre and vitamin C.
Foods To support Detoxification
The liver is the main site of detoxification in the body. We’re all exposed to many environmental toxins on a daily basis, from the air we breathe, food we eat, water we drink, to the products we put on our bodies and in our homes, circulating hormones can also add to the toxic load. Toxins can exacerbate menopausal symptoms and hormonal fluctuations, therefore it’s best to limit your exposure by using natural products, and eating foods which strengthen your body’s detoxification pathways, choosing organic produce is preferable.
This recipe is high in liver supporting components. The colourful pigments in beets serve as potent antioxidants and may help support liver drainage. Garlic is rich in a variety of powerful sulfur containing compounds which support liver health.
Foods To Support Energy and Sleep
For sustained energy, stable mood and good sleep, it is important to maintain a balance of glucose levels in the blood. Refined carbs, caffeine and sugar provide the body with a quick burst of energy, but this is short lived and may result in energy peaks and troughs, which can leave the body feeling drained, and negatively effect our sleep/wake cycle. Complex carbs, protein and fats take longer for body to burn, so blood sugar balance is maintained. In order to avoid the blood sugar rollercoaster, try to eat protein at every meal.
This Mexican spiced veg. burger recipe is rich in plant based proteins, healthy fats, and also phytoestrogens, which have a similar chemical structure to oestrogen, and bind to oestrogen receptors, acting to regulate hormones. (3)
Foods To Support the Liver
Cruciferous Vegetables such as Cauliflower used in this recipe, may help promote liver detoxification, and contain indole-3-carbinol, a compound that helps balance hormones. This decadent Romesco sauce is made with tomatoes, which are a rich source of Lycopene, beneficial for cardiovascular health, and brazil nuts are a rich source of selenium, beneficial for thyroid health.
Foods To support Bones
Our Sex hormones help to protect our bones, but as levels of oestrogen decrease during menopause, bone density and strength can be impaired. Women may be at a greater risk of developing osteoporosis, which can lead to bone fractures and long-term impairment of mobility.
Roughly 50% of our bones are made up of protein, so it is important to insure there’s adequate protein in the diet. Magnesium is involved in bone formation too, assisting the body to absorb and process vitamin D and calcium, Magnesium is also known as natures tranquilizer, so may help to aid restful sleep and buffer the stress response.
Protein rich snacks can help keep energy levels stable between meals. This recipe includes raw cacao, which is the most nutrient-dense form of chocolate, providing an excellent source of calming magnesium, Iron, and protective antioxidants. Nuts and seeds are also a great source of magnesium, vitamin E, fibre, and protein.
Foods To Reduce Hot Flashes
Soy foods are a traditional component of Asian diets, where menopause symptoms are not as common. Tofu and Miso are both derived from soy, and provide an excellent source of protein, fibre and phytoestrogens, which may help to reduce hot flushes and night sweats and protect bones against osteoporosis. Miso also contains live active cultures, so it’s a great source of probiotics, which benefit gut health and may help to improve mood, due to the gut brain axis, which is a bi-directional communication pathway between gut and brain. (4) Squash is an excellent source of vitamins C, A, minerals and fibre to support a healthy digestive system.
As a Nutritional Therapist, I speak to women every day who have been struggling with their hormones and are resigned to ‘this is what I have to deal with’. It’s amazing how much we are prepared to put up with! I believe that we all deserve to be the best version of ourselves and live our life to the full. If you would like to understand how through diet and lifestyle you can support yourself through the menopause, I run a popular 28 day group programme Hormone Reset, I also offer one to one online support and can devise a bespoke nutrition plan for you. Why not book a FREE Mini Health Review, and explore Nutritional Therapy options to suit your needs. You can also subscribe to my bi-monthly newsletter with nutrition tips, recipes and special offers on the products and services I offer (check the link in footer).
Wishing you well.
Lucie 🙂
BA, Dip NT, mBANT
1 -Onset of the Menopause Transition: The Earliest Signs and Symptoms https://pubmed.ncbi.nlm.nih.gov/30401544/
2 – The importance of preventive health care in post-menopausal women https://pubmed.ncbi.nlm.nih.gov/16129574/
3 – Effects of Dietary Phytoestrogens on Hormones throughout a Human Lifespan: A Review https://pubmed.ncbi.nlm.nih.gov/32824177/
4 – Probiotics and the Microbiota-Gut-Brain Axis: Focus on Psychiatry https://pubmed.ncbi.nlm.nih.gov/32406013/