What is the best menopause diet?

What’s the ultimate diet for menopause symptoms?

It’s not all about what to eat in menopause for weight loss, a combination of diet and lifestyle changes can make a massive difference for managing menopause symptoms.

Eating a balanced diet during the perimenopause transition phase is important to support overall health and can help alleviate a variety of symptoms. Menopause is a time for reassessing how, what and when you eat, no more fad dieting, now is the time to think about the long game. Perimenopause is when you should press the reset button!

During menopause, muscle mass reduces and this may mean you need fewer calories. Over time this could lead to weight gain. Controlling calories consumed, portion sizes and moving more in menopause can all work together to help prevent weight gain.

Lower levels of oestrogen in menopause make our cells less responsive to the hormone, insulin, potentially causing disruption to blood sugar levels. To mitigate this, consider substituting refined, white carbs with wholegrain alternatives and move towards eating small, regular meals that may help stabilise your energy levels.

From round the age of 35, calcium starts to disappear from bones. Perimenopause and menopause take it up a notch, making osteoporosis a potential post-menopause partner. Time to be good to your bones – eat right and live well!

What are the best foods to include in a menopause diet?

Calcium

As loss of oestrogen during menopause brings an increased risk of bone loss, it's important to include calcium-rich foods in your diet, such as dairy products, leafy green vegetables, and fortified foods like tofu and orange juice.

The British British Dietetic Association (BDA) recommend we aim for two to three portions of calcium-rich foods every day which can include:

• a third of a pint/200ml semi skimmed milk,

• a matchbox size piece of cheese,

• a small yoghurt (natural, unsweetened)

Vitamin D

Vitamin D is essential for calcium absorption and bone health. Naturally made by the skin’s exposure to sunlight most of us don't get enough and we can’t get it through food alone. There are not many foods that are good sources of vitamin D, the best dietary sources are fatty fish, egg yolks, and fortified foods like milk and cereal helps.

The NHS recommendation is to take a vitamin D supplement in darker months or year-round. BDA advises all adults, particularly women over 65, those with dark skin, from African, African-Caribbean and South Asian backgrounds, or low sunlight exposure, to take 10mcg of vitamin D daily, especially in autumn and winter.

Fibre

Fibre, the hard-working, multitasker can help reduce the risk of cardiovascular disease, manage blood sugar levels, reduce digestive issues and promote regular bowel movements.

Increase fibre intake:

• Eating a diverse range of fruits and vegetables that provide essential vitamins, minerals, and antioxidants for heart protection. Aim for a minimum of 5-a-day with various coloured options (fresh, frozen, canned, dried, or juiced).

• Opt for higher-fibre foods like wholegrain bread, high-fibre cereals, and brown rice. Oats, wholegrain cereals, breads, and pulses such as lentils, chickpeas, and beans are excellent heart-friendly fibre sources.

• Incorporate four to five portions of unsalted nuts, seeds, and legumes into your weekly diet.

• Integrate meals centred around beans or pulses at least once or twice a week for added fibre and heart health benefits.

Phytoestrogens

Phytoestrogens, plant compounds mimicking oestrogen effects, can help during perimenopause by providing mild oestrogen-like effects, potentially relieving symptoms like hot flushes. Regular consumption in a Japanese-style diet may take two to three months for benefits, varying among individuals due to differences in gut bacteria.

Multiple small doses may be more effective than one large dose.

Foods rich in phytoestrogens:

• Flaxseeds are the richest dietary source of lignans (polyphenols found in plants), as well as beans and pulses, including lentils and wholegrains.

• *Soya products like milk, yoghurts, soya and linseed bread or edamame beans two to three times each day. Fermented soy products (like tamari, miso and tempeh).

• Seaweeds like kombu, kelp, nori and wakame supply minerals that nourish glands like the thyroid, support bone health and are a valuable source of plant oestrogens. Sprinkle lightly over meals as a seasoning or add to cooked dishes.

*Caution with soya supplements is advised, consult a doctor or pharmacist, especially if on regular medications.

Omega-3 & 6

Omega-3s, known for their anti-inflammatory properties, can lower the risk of heart disease by preventing clots, improving blood triglyceride levels, and boosting circulation.

Incorporate 2-4 portions weekly and choose gentle cooking methods like poaching and baking to preserve the beneficial oils.

Rich sources include:

• Oily, fatty fish - canned sardines, mackerel, salmon, trout and herrings.

• Avocado, nuts (especially almonds and walnuts), flaxseed, and chia seeds are additional plant-based options,

Iron

Iron is essential for energy, immune function, and oxygen storage in muscles. Post-menopause, iron needs decrease as menstrual cycles end, with a recommended intake not exceeding 70g daily. For those over 50 still having periods, iron requirements for menstruating women still apply. Be cautious of irregular perimenopausal periods, which may heighten the risk of iron-deficiency anemia; it's advisable to consult a doctor before considering supplements.

Iron-Rich Animal Sources:

• Red meats (beef, lamb, pork) and offal.

• Fish and poultry.

Note: General health advice suggests reducing red and processed meat intake.

Plant-Based Iron Sources:

• Pulses and legumes (beans, peas, lentils).

• Dark green vegetables (spinach, kale, broccoli).

• Nuts and seeds.

B vitamins

B vitamins contribute to energy metabolism and may lower the risk of heart disease. Vitamin B6 may help ward off menopausal depression and increase energy levels by boosting serotonin levels. B vitamins may also help with insomnia and possibly even reduce hot flushes.

Sources of B vitamins, include:

• B1 thiamin: vegetables especially peas, fresh and dried fruit, eggs, wholegrains, liver.

• B2 riboflavin: milk, eggs, rice and fortified cereals.

• B3 Niacin: meat, fish, wholegrains, eggs, milk.

• B5 Pantothenic Acid: chicken, beef, potatoes, oats, kidney, eggs, broccoli, wholegrains.

We believe that eating a healthy, varied diet and making positive lifestyle changes can help to reduce the severity of menopausal symptoms. If you need more support to manage your symptoms, don’t put off talking to your doctor.

Do head over to our recipe page to find inspiring recipes for menopause.