The Best Menopause Diet
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Menopause brings changes beyond weight loss; adopting a balanced diet and lifestyle adjustments can significantly manage symptoms. It’s time to shift from fad diets to long-term thinking during the perimenopause transition. Here’s how to press the reset button for a healthier menopausal journey.

As muscle mass diminishes during menopause, fewer calories may be needed, potentially leading to weight gain. To counteract this, control calorie intake, manage portion sizes, and incorporate more physical activity into your routine.

The decline in oestrogen during menopause can make cells less responsive to insulin, affecting blood sugar levels. Substitute refined carbs with wholegrain alternatives and choose small, regular meals to stabilise energy levels.

Around the age of 35, calcium starts depleting from bones, escalating during perimenopause and menopause, increasing the risk of osteoporosis. Prioritise bone health by consuming a well-rounded diet.

Now, let’s explore the vital components of the best menopause diet:

1. Calcium

Combat bone loss by including calcium-rich foods like dairy, leafy greens, tofu, and orange juice in your daily intake. Aim for two to three portions daily, such as 200ml semi-skimmed milk, a small piece of cheese, or a small unsweetened yoghurt.

2. Vitamin D

Essential for calcium absorption, vitamin D can be sourced from fatty fish, egg yolks, and fortified foods. Consider a supplement, especially in darker months, following the NHS recommendation of 10mcg daily, particularly for women over 65 or with limited sunlight exposure.

3. Fibre

Boost heart health and manage blood sugar with fibre-rich foods. Aim for at least five servings of fruits and vegetables daily, choose wholegrain options, and incorporate unsalted nuts and legumes.

4. Phytoestrogens

Ease perimenopause symptoms with phytoestrogens found in flaxseeds, beans, lentils, soya products, and seaweeds. Consume them regularly in smaller doses throughout the day.

5. Omega-3 & 6

Incorporate anti-inflammatory omega-3s from fatty fish and plant-based sources like avocado, nuts, flaxseed, and chia seeds. Cook using gentle methods to preserve beneficial oils.

6. Iron

Adjust iron intake based on menstrual status. Iron-rich sources include red meats, fish, poultry, pulses, legumes, dark green vegetables, nuts, and seeds.

7. B Vitamins

Boost energy metabolism with B vitamins found in various foods, including vegetables, fruits, eggs, whole grains, meat, fish, and dairy.

Maintain a balanced, varied diet to ease menopausal symptoms. For additional support, consult your doctor.

Is there a diet that can alleviate menopause-related fatigue?

Like many symptoms accompanying perimenopause and menopause, cutting out refined carbs, sugars, and unhealthy fats can help with menopause fatigue. Once we eliminate the detrimental elements, what should we incorporate?

  • Boost your energy levels with nitrate-rich foods that enhance oxygen circulation in the body. Include beetroot, radishes, green beans, and spinach in your diet. Beetroot, in particular, is a good source of iron, improving stamina. Consider incorporating it into your breakfast smoothie.
  • Combat menopause fatigue with lean sources of protein. Consume more poultry, lean meats, and fish.
  • Be mindful of vitamin B to enhance energy conversion. A deficiency in vitamin B results in lower energy levels. Increase your intake of B12, found in dairy, chicken, turkey, eggs, sardines, tuna, cheese, cottage cheese, lamb, and milk. Additionally, consume B6, present in spinach, peas, and carrots.
  • Incorporate essential fatty acids into your diet. Consume more nuts, seeds, avocados, extra virgin and linseed oils, and oily fish like mackerel, tuna, and sardines.
  • Augment your magnesium intake with magnesium-rich foods. Include more cashews, almonds, spinach, avocados, and brown rice.

You can address menopause-related fatigue and enhance your overall well-being by adopting these dietary changes.

How can a diet help menopause symptoms? 

During perimenopause and menopause, our bodies undergo significant changes. Strategies that were effective before may no longer be as impactful. In this crucial period, the role of diet and nutrition becomes paramount in providing robust support for managing menopause symptoms. Opting for a well-rounded diet encompassing all essential food groups ensures women receive the necessary nutrients. This approach aids in tackling weight gain during menopause while concurrently addressing symptoms and promoting overall bone and heart health.

Dietary choices and lifestyle adjustments wield substantial influence, particularly in alleviating various symptoms. These adjustments prove valuable in addressing discomfort linked to digestive issues, bloating, or constipation arising from hormonal changes during menopause.

Dietary considerations extend beyond merely choosing what to eat or avoid. It involves mindfulness about portion sizes, including those often overlooked empty calories from alcohol. Moreover, being conscious of the timing of meals or drinks is essential for balancing blood sugars, a crucial factor in managing the upheavals caused by menopause. All these elements synergistically contribute to enhancing menopausal health and comfort.

Vivek Nama
Vivek Nama

I'm a Consultant Gynaecologist and Lead Gyn Oncologist at Croydon University Hospital. I pride myself on delivering compassionate and cost-effective care to all my patients. Patient satisfaction and experience are quintessential pillars of all my predominant decisions. With over 18 years of experience in gynaecology and gynaecological oncology, I strive to offer an evidence-based approach to my practice. It has been made effortless through my research activities and the many national and international presentations. If you are concerned about your gynaecological condition, I will be able to help you.