Menopause Nutrition
Is there such thing as a menopause diet? Well if you’re looking to manage your symptoms naturally or searching for an alternative to HRT, then there are some foods that you should eat and some that you should avoid to help best manage menopause symptoms. This menopause nutrition article focuses on what to eat during perimenopause and menopause. With more than 80% of women experiencing menopause symptoms what you eat matters.
We all know that a healthy diet and lifestyle, including eating a balanced diet with plenty of fruit & veggies, consuming foods low in salt, sugar and saturated fat, doing physical activity, not smoking, limiting alcohol and maintaining a healthy bodyweight, are all recommended for a happy healthy life. But what about when it comes to menopause, with more and more women experiencing severe symptoms how does the food we eat affect menopause symptoms? Let’s look at the menopause nutrition and the best foods to eat in menopause.
Food affects how we look and how we feel
Food, aka nutrients wrapped up in a tasty format, are more than fuel. the nutrients in our food communicate with the cells in our body and affect how we look and how we feel. So when it comes to what to eat during menopause your diet can help to reduce the severity of your menopause symptoms, Plus it can also help protect against long-term health problems commonly linked to the decline in oestrogen, such as cardiovascular disease and osteoporosis – both of which women are at higher risk of post menopause.
What is menopause
Whatever your age it will pay to start making changes to your diet now. Menopause isn’t often on the radar for many women under 45. However, menopause symptoms can start as early in late 30’s or early 40’s. So it’s important to know that your lifestyle choices now can have an impact on the severity of your menopause symptoms. Habits created now are what affect our tomorrows and well beyond.
It’s becoming increasingly common for women to hit early menopause, at 40 and even younger. I was one of these stats hitting menopause abruptly at just 40. Whilst early menopause can be genetic we also have to wonder whether modern lifestyles, diet and environmental factors are contributing to this early onset becoming more prevalent and the severity of symptoms that many women, like myself, face.
What is Perimenopause
Perimenopause is the transitional time before menopause begins. It’s where levels of hormones oestrogen, progesterone and testosterone start to decline. This typically happens to a woman in her 40’s. The rate at which these hormones drop differs for everyone. Meaning every woman will have her own individual experience. Typical symptoms include periods becoming irregular and also lighter or heavier. Hot flushes, weight gain, fatigue and insomnia are also common symptoms. So how long does menopause last? This transition to menopause can then take anywhere between 4 and 12 years. Yes 12 years! It’s a long journey for many so it makes sense that what you eat will matter.
The average age of menopause
Whilst the average age of menopause is 51, whatever your age, it’s important to understand what happens at menopause. Let’s face it, it affects half the planet and there’s no escaping this life transition for a woman. For many women, like myself, they don’t know what’s wrong with them when symptoms start. I had no idea why I just didn’t feel like me anymore. I knew I had to go to the doctor as life had become unbearable but I recall putting off making the appointment as I didn’t know what to say was wrong with me. I felt embarrassed. In hindsight that’s no way to feel. Menopause hasn’t been talked about in society until recently. But slowly but surely the topic of menopause is becoming more mainstream. No longer a taboo subject. Knowledge is most definitely power so let’s look at what women need to know when it comes to menopause symptoms and their nutrition.
When is menopause
Menopause is official when periods have ceased for a full consecutive 12 months (and a woman can no longer become pregnant). The ovaries have essentially shut up shop and have stopped producing oestrogen. Progesterone production also stops as it’s no longer needed to prepare the body for pregnancy. Your body can lose it’s shape with fat storage no longer needed on the hips and shifts to your tummy where it will quite happily stay (if you let it).
Menopause weight gain affects the vast majority of women and it’s a big deal. It’s probably one of the most frequent questions I get asked about. For some women it can really affect their self-esteem, confidence and relationships as their body seems to be changing shape with a mind of it’s own. More on why you gain weight during menopause below.
Menopause symptoms
Hot flushes are one of the most common symptoms that typically start at the onset of perimenopause. But women can experience a wide range of symptoms throughout perimenopause and menopause.
Check out the full list of the 34 menopause symptoms. Typically the most common symptoms are hot flushes, night sweats, insomnia and weight gain.
Other symptoms include:
- Anxiety
- Depression
- Mood swings / Irritability
- Brain Fog/ Unable to concentrate or focus
- Poor memory
- Worsening PMS
- Irregular periods
- Vaginal dryness
- Breast tenderness
- Urinary problems
- Loss of libido
- Hair loss/ thinning
- Disturbed sleep
- Racing heart
- Headaches
- Muscle and joint pain/stiffness
How long do menopause symptoms last
Menopause symptoms can typically last for about 4 years after your last period. With around 10% of women experiencing symptoms for longer.
Post menopause and longer term, the depletion of oestrogen can increase women’s risks of health complications such as osteoporosis (thinning of the bones which increases the risk of breakage). and cardiovascular disease (i.e. heart disease and strokes). Heart disease is the number 1 killer in the western world and post-menopause women are at higher risk. Post-menopause you’ll also find women with weaker bones, easily fracturing and breaking bones and into old age becoming much more fragile.
But know there are steps you can take. Whist we can’t control the aging process we can control HOW we age.
Menopause weight gain
Weight gain is common during menopause, thanks to a shift in hormones. But studies show that these shifts are just part of a bigger picture. A bigger picture where lifestyle and diet matter.
“Undoubtedly, weight gain during menopause is common. It is largely due to hormonal changes that take place at this time. Other factors should be taken into account. These include genetic as well as environmental factors, among which lifestyle changes (unhealthy diet, lack of physical activity), illness (e.g. Cushing disease, hypothyroidism). Certain medications (e.g. corticosteroids, insulin, glitazones), and other factors should be mentioned.”
So for both menopausal and post menopausal women, diet and nutrition play a key role in best managing their symptoms and body weight.
Oestrogen
Oestrogen is the hormone that gives girls curves during puberty and it’s what gives women their feminine wiles. So the decline of this hormone can affect women’s body’s in many ways.
The drop in oestrogen affects how and where women store fat on their body. As the female body is no longer ‘child bearing’ it no longer needs to store fat around the thighs, hips and buttocks. Instead fat starts to accumulate around the middle. Bums tend to go flatter and love handles, abdominal fat and bingo wings appear.
Menopause Nutrition – The top foods to eat during menopause
We all know that nutrition is key to a happy healthy body so let’s take a look at the foods that can help relieve menopause symptoms, aka the menopause diet.
Menopause Nutrition Dairy
Declining levels of estrogen during menopause can put women at an increased risk of osteoporosis, post menopause as bones lose density.
Foods rich in calcium and Vitamin D can boost bone health and help prevent osteoporosis.
Estrogen and calcium require one another to build strong bone health. Include calcium rich foods such as dairy, milk, yoghurt, cheese, cottage cheese, seafood,. Leafy greens, kale, broccoli and collard greens, chia seeds, sesame seeds, poppy seeds, almonds, sardines, lentils, beans, tofu, dried fruit along with calcium enriched foods. If these foods aren’t regular in your diet consider supplementing.
Caution: When it comes to leafy greens some types are high in oxalates – naturally occurring compounds that bind to calcium meaning not all the calcium is available for your body to use. Spinach is one such oxalate, so use sparingly if you are at risk of osteoporosis.
Research has found that dairy produce may also improve sleep. Foods high in the amino acid glycine, typically found in milk and cheese, can promote deeper sleep in menopausal women.
A lower risk of early menopause is linked to dairy. A study found that women who had the highest intake of vitamin D and calcium (cheese and fortified milk are rich in) had a 17% reduced risk of an early menopause.
Menopause Nutrition Healthy Fats
Healthy fats, such as omega-3 fatty acids, essential for everyone, can be especially beneficial during menopause. Omegas are beneficial for heart health, circulation, bones & joints, inflammation, cholesterol levels as well as hormone balance, cognitive function, the nervous system, concentration, stable moods, hair, skin & nails and weight loss. An impressive list. A list that could well be helpful when it comes to mood swings, brain fog, joint issues and hormone balance.
Studies have tested to see if omega 3 can help with hot flushes. A review study in 483 menopausal women found that omega-3 supplements decreased the frequency of hot flushes plus the severity of night sweats.
However, this wasn’t the case in a review of 8 studies on omega 3 and menopause. Only a few of the 8 studies supported the beneficial effect on hot flushes.
With varying results more research is needed. Whilst the jury is still out it may still be worth increasing your omega 3 intake. Especially if you’re not consuming the recommended 2 portions of fish per week.
Foods high in these healthy fats include fatty fish, such as mackerel, salmon and anchovies plus seeds such as flaxseeds, chia and hemp. These type of seeds make for an easy addition to your smoothies.
Menopause Nutrition Whole Grains
Diets higher in whole grain have a lower risk of heart disease, cancer and premature death. Whole grains are high in nutrients, especially heart healthy fibre and B vitamins, such as niacin thiamine, riboflavin and pantothenic acid.
B VITAMINS are needed for the creation and activation of estrogen in the body. Low levels can cause low levels of estrogen. Research has indicated that higher levels of B2 and B6 are associated with a lower risk of breast cancer.
Foods high in B vitamins include leafy greens, salmon, eggs, milk, beef, legumes, liver & organ meat, oysters, clams, mussels, chicken, turkey, yoghurt, pork, trout and sunflower seeds. (Your Pretty Pea Balance contains 357% of RDI for B6).
Researchers has found that those who ate 3 or more servings of whole grains daily had a 20–30% lower risk of developing diabetes and heart disease, in comparison to those who ate mostly refined carbohydrates.
A study of over 11,000 postmenopausal women found that eating 4.7 grams of whole-grain fibre per 2,000 calories per day reduced the risk of early death by 17%, in comparison to eating 1.3 grams of whole-grain fibre per 2,000 calories.
Increased fibre intake has been shown to reduce cortisol (stress hormone), stabilize insulin and blood sugar, and lower bad estrogens (which may reduce the risk of breast cancer).
A high fibre diet can result in the colon absorbing less estrogen. An increase in fecal excretion removes excess estrogen.
Aim to consume 30 grams of fibre per day. Typically most women only consume around 18 grams per day.
Choose a combination of fibre-rich foods, lots of vegetables, some fruit, and a good spoonful of chia and flax seeds daily. Supplement if you’re not reaching the recommended daily amount 30g. Fibre is that important to your health.
Whole-grain foods include brown rice, whole-wheat bread, quinoa, barley and rye.
Menopause Nutrition Fruits and Vegetables
Western diets are typically high in red meat, processed foods, dairy, refined grains and sweets. Research has associated these diets with higher estrogen levels. Resulting in increased risk of breast cancer and obesity
Whilst diets that prioritise whole nutrient-rich foods, especially vegetables encourage healthy levels of estrogen as well as other hormones.
Studies show that Mediterranean diets rich in fish, vegetables, fruits and legumes whilst restricting foods associated with elevated levels of estrogen that include red and processed meats and high fat processed foods can be beneficial.
Fruits and veggies are loaded with vitamins, minerals, fibre plus antioxidants and phytonutrients that the body loves.
In a one-year study of over 17,000 menopausal women, those eating more vegetables, fruit, fibre and soy experienced a 19% reduction in hot flushes compared to the control group.
What is DIM
Cruciferous vegetables can be helpful for postmenopausal women. One study found that eating broccoli decreased levels of the type of estrogen linked to breast cancer. Whilst increasing levels of an estrogen that protects against breast cancer.
- It’s DIM (Diindolylmethane) that comes from the Brassica family of veggies like cabbage and broccoli and is a compound created when you digest these veggies.
- It’s believed DIM helps to maintain healthy estrogen metabolization and hormonal levels whilst helping ward off inflammation and keeping women’s cancer risks at bay. It can also help support healthy estrogen and testosterone production while supporting your adrenals and metabolism.
- Research suggests DIM affects estrogen levels in your body and observational studies associate high cruciferous vegetable intake with a reduced risk of certain cancers such as breast and prostate.
- Whilst research is still quite limited on estrogen it’s believed to stimulate the production of a less potent and more beneficial form of estrogen.
- It’s also been shown to inhibit the enzyme aromotase which converts testosterone to estrogen. To get the benefits of DIM you need to eat several servings per day
Darker berries may also help menopausal women. A study of 60 menopausal women showed that 25 grams a day of freeze-dried strawberry powder lowered blood pressure when compared to the control group.
In another 8 week study 91 middle-aged women, the women that took 200mg of grape seed extract supplements daily experienced fewer hot flushes, improved sleep and had lower rates of depression, than compared to the control group.
Menopause Nutrition. Phytoestrogens
Phytoestrogens are naturally occurring plant compounds that may act in a similar way to oestrogen in the body. ‘Phyto’ being a Greek-rooted word meaning plant. Phytoestrogens have a similar chemical structure to that of oestrogen. They work by attaching to our own oestrogen receptors and are believed to mimic oestrogen’s actions.
There are many types of phytoestrogens but the most notable for menopause are isoflavones. These are most commonly found in soy and lignans (found in flaxseeds). By consuming fruit, vegetables and legumes (and some grains) you’ll also be getting some phytoestrogens into your diet.
It’s believed that phytoestrogens act much the same as human oestrogen. With the body responding much like it would with it’s own oestrogen albeit on a much smaller scale. This is believed to be approx 1:1000 as that as human oestrogen and whilst it may sound smaller there is plenty of research to show that phytoestrogens can ease menopause symptoms such as hot flushes and night sweats alongside protecting against the increased risks of heart disease and osteoporosis that happens post-menopause. They may also help lower the risk of certain hormone related cancers.
Foods that naturally contain phytoestrogens include soybeans, chickpeas and hummus, legumes, mung beans, alfalfa sprouts, peanuts, flaxseeds, sesame and pumpkin seeds, dried apricots, barley, rye bran, grapes, berries, plums, green tea and black tea and dark chocolate. The most researched and effective sources are soy and flaxseeds (linseeds).
Note, not all phytoestrogens act in the same way in the body. Research has shown that they can have both a estrogenic and anti-estrogenic effect. Meaning that whilst some have oestrogen-like effects and help increase oestrogen levels in the body, others block its effect decreasing oestrogen levels.
For example if your body’s oestrogen levels are high then phytoestrogens can help regulate this which can help bring relief to heavy painful periods and PMS. It may also reduce the risk of conditions driven by oestrogen such as endometriosis, fibroids and ovarian and breast cancer.
On the other hand, if your body’s oestrogen levels are low, as happens during perimenopause then phytoestrogens can help increase levels naturally, which can help menopause symptoms caused by low oestrogen such as hot flushes and night sweats and brain fog.
Phytoestrogens are complex and because science doesn’t quite fully agree on their workings it makes them one of the most controversial areas in nutrition.
Some research has raised concerns that a high intake of phytoestrogens may cause hormonal imbalance, however, most of the evidence has shown them to have positive health effects with multiple studies showing the following:
Improved menopause symptoms, hot flushes, brain fog, memory loss
Decreased cholesterol
Preventing bone loss and protecting against osteoporosis
Help prevent oestrogen-dependent cancers (ovarian, breast)
Regulate the menstrual cycle
Normalise blood glucose levels
If you can’t get enough phytoestrogens into your body via your daily diet then supplementing with isoflavones is a good alternative. Red Clover is a particularly effective and can be found in Pretty Pea’s BALANCE supplement.
The Science on Soy
Soy remains an area of some controversy, however, the most recent research suggests soy can benefit health and particularly for women experiencing menopause symptoms. Plus soybeans have been harvested by Chinese farmers since 1100 BC and it’s been a diet staple in many cultures ever since.
In a review of 21 studies on soy, postmenopausal women who took soy isoflavone supplements for at least four weeks had 14% higher estradiol (oestrogen) levels compared to those who took a placebo.
A review of 15 studies of phytoestrogens were found to lower the frequency of hot flushes when compared to control groups. These phytoestrogens included soy, isoflavone supplements and red clover.
Many women choose to supplement with phytoestrogens to get the best from their menopause diet.
Soy foods include tofu, tempeh, edamame beans and soy milk and natural soy yoghurt. Pretty Pea’s vitamin protein shakes are made with non-GMO protein.
An important note on soy, do avoid GM soy. Look for non-GMO soy. Soy is also a common allergen and some people can be intolerant. Be sure to stop if you experience any reaction.
Menopause Nutrition Quality Protein
Alongside a decrease in bone density, a decrease in muscle mass is also linked to the decline in oestrogen during menopause.
Typically women should be eating more protein as many fall short of the RDI of 0.8g per kg of bodyweight, let alone the amount needed to promote weight loss, 1.6 – 2.2 grams of protein per kg of bodyweight.
For example, a woman weighing 75kg should be looking to consume a minimum of 60 grams per day – 20g at each meal. Double this number if weight loss is your goal.
For this reason, women going through menopause should eat more protein.
In a year long study of 131 postmenopausal women, those taking 5 grams of collagen peptides had significantly better bone mineral density compared to those taking the placebo powder.
Another large study compared eating dairy protein to plant protein. Dairy showed a 8% lower risk of hip fracture, compared to a 12% reduction eating plant protein.
Foods high in protein include eggs, chicken and turkey breast, fish, legumes and dairy products. Additionally, to meet your protein intake requirement you can add protein powders to smoothies. Supplementing can make it much easier to get adequate protein into your daily diet. Always opt for a high quality protein powder such as Pretty Pea Protein.
You Can Take Control of How You Age with the Menopause Diet
Making dietary and lifestyle changes can change how your body deals with transition through menopause. A transition that can start as early as your 30’s and last up to 10-12 years. Know that weight gain doesn’t have to be your norm and the earlier you start making changes the better. Whilst you absolutely can make changes at ANY age. It just typically gets harder (slower) with age. Let’s face it we are in a world where we expect everything in an instant.
The habits created in our 30’s and 40’s extend beyond menopause and midlife too. Know that today’s habits will dictate how we age, not only tomorrow but well beyond. Whilst we can’t control aging what we can control is how we age.
RELATED ARTICLES
Menopause supplements for hot flushes
Menopause weight gain, what every woman should know at 30 about her body at 40 (and beyond)
DISCLAIMER The information provided on www.prettypea.blog is for education purposes only. The information provided is based on my own experience as well as my own interpretations of current research available at the time. This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Never ignore obtaining or following professional medical advice in seeking treatment because of something you have read on the internet. Always seek professional medical advice.
Recent Comments