Thanks to our Naturopath and Acupuncturist, Genya Fleischer, for sharing the following blog about Lifestyle and dietary factors to help manage symptoms of menopause.

Managing Symptoms of Menopause Through Diet 

Diet plays a crucial role in managing menopausal symptoms. Here’s a guide to what you should include in your diet:  

Half of your plate should have green leafy vegetables so you’re getting all of that nutritional value. Try and have at least 2 cups of vegetables a day. Not only do leafy vegetables help with managing weight, but they can also help with bone health. Veggies like spinach, turnips and collard greens are great sources of calcium. Other veggies that help you maintain a healthy weight and reduce the severity of hot flushes include: Broccoli, Cauliflower, Asparagus, Brussel sprouts, Kale, Fennel.  

Dark berries may be especially beneficial among women going through menopause. In a small 8-week study of 60 women in postmenopause, participants who consumed 25 grams of freeze-dried strawberry powder per day had lower blood pressure than those in a control group, who did not consume the powder.  

 Get enough fibre. Help yourself to foods high in fibre, such as whole-grain breads, cereals, pasta, rice, fresh fruits, and vegetables. Most adult women should get about 21 grams of fibre a day. Fiber is essential to  treat constipation but also to prevent weight gain,  

Lean protein. Did you know our muscle mass declines with age? Eating foods that are high in protein is important to maintain muscle mass as we age. Aim to include protein rich foods at every meal. Animal-based sources such as lean meats, eggs and dairy are the highest in protein, but there are plenty of plant-based protein options such as beans, legumes, tofu, nuts and seeds. Combine protein rich foods with resistance exercise to help maintain muscle mass for strength, posture, and balance. Collagen is the most abundant protein in the body and is available as a supplement.    

 Phytoestrogen-rich foods 

Foods that naturally contain phytoestrogens include soybeans, chickpeas, peanuts, flaxseed, barley, grapes, berries, plums, and green and black tea.  

Soy products  

Plant-based foods that have isoflavones (plant estrogens) such as soybeans, edamame, tofu, soy milk, soy yoghurt, work in the body like a weak form of estrogen. For this reason, soy may help relieve menopause symptoms, although research results are unclear. Some may help lower cholesterol levels and have been suggested to relieve hot flushes and night sweats. Not everyone carries the certain enzyme that converts the phytoestrogen from soy  into estrogen, hence it may not be useful for everyone.  

 Linseed (flaxseed)   

Linseed (also known as flaxseed) contain phytoestrogens called lignans. Your gut bacteria (microbiota) act on lignans, enabling them to have a weak oestrogenic effect. As lignans are found in seeds’ cell walls, you must grind the seeds to release the lignans. Linseeds also contain an omega-3 fatty acid, alpha-linolenic acid, and are rich in soluble dietary fibre. The recommended daily dose of ground linseeds is 25g, or about two heaped dessertspoons, which you can sprinkle on breakfast cereals, add to smoothies or make into muffins or bread.  

Once linseeds are ground, the good oils oxidize and are beneficial for only about two weeks. Therefore, rather than buying pre-ground linseeds, they should be freshly ground and stored in an airtight container in the fridge for a maximum of two weeks.  

Linseeds are high in fibre and may cause bloating or increased bowel movements in some women. Linseeds have been shown to reduce vaginal dryness by a mildly estrogenic action of ‘plumping up’ the vaginal cells, and appear to help reduce the frequency of hot flushes.   

 Flaxseed oil and vitamin E can be  applied topically to the vagina to help improve lubrication and relieve vaginal dryness.  

TO PREVENT WEIGHT GAIN : 

Fill half of your plate with fruits and vegetables. Use portion control when adding the starches and proteins that complete your meal.  

Cut back on high-fat foods. Fat should provide 25% to 35% or less of your total daily calories. Also, limit saturated fat to less than 7% of your total daily calories. Saturated fat raises cholesterol and  put you at risk for heart disease. It’s found in fatty meats, whole milk, ice cream, and cheese.   And watch out for trans fats, found in vegetable oils, many baked goods, and some margarine.  Try and swap saturated fats (animal fats) to unsaturated fats such as extra virgin olive oil, rapeseed oil, avocado, seeds, nuts  

Use sugar and salt in moderation. Too much sodium in the diet is linked to high blood pressure. Also, go easy on smoked, cured, and  BBQ foods — these foods have high levels of nitrates, which have been linked to cancer.  

Don’t skip meals, try and have small and frequent meals, reduce dinner size.  Swap refined carbohydrates (white bread, white rice) with whole-grains (brown rice, brown bread, millet, teff, bulgur wheat).  

Aim to have 2 portions of oily fish (for example salmon, sardines, mackerel) twice a week. If you do not eat fish, have daily nuts, and seeds which also contain omega 3.  Aim for a handful of nuts and seeds a day.  Regularly enjoy beans, lentils and chickpeas.  

Avoid  snacks that have high amounts of sugar and salt, and sugary fizzy drinks.  

Try to reduce alcohol, and try to keep less than 14 units of alcohol per week (maximum of 2 units per day).  

Drink plenty of water. As a general rule, drink eight glasses of water every day. Try and drink most of the fluid between meals and avoid excess fluid late at night, so your sleep would not be disrupted. Drinking lots of water can prevent  UTI which can occur during menopause.    

If you’re not sure  where to start, try the Mediterranean diet:      

The Mediterranean diet, popular in Greece and Italy, is a diet rich in vegetables, fruit, fish, legumes, soy and olive oil.  The plant proteins (such as walnuts) increase antioxidants. This diet is void of processed foods like refined carbohydrates and integrates healthy fats, recommending to “eat the rainbow” of fruits and vegetables in order to get all the necessary vitamins and minerals.  One study showed that people who followed this diet were 20% less likely to experience hot flushes and night sweats than those who didn’t.  

DIETARY SUPPLEMENTS: 

1. Calcium : The following foods are high in calcium and can help strengthen bones and  delay osteoporosis: Dark green leafy vegetables, especially spinach and kale, Yogurt, Cheese, milk, Fish like salmon, mackerel, and tuna, Flax and chia seeds, Broccoli and cauliflower, Blueberries and other dark berries, Dark fruits like plums, Chickpeas and other legumes, Soybeans or foods like tofu, tempeh, edamame and soy milk   

You’re aiming for about 1,200 milligrams–1,500 milligrams a day to ensure your calcium is at a good level.  If you are not a  big milk drinker or  you are dairy sensitive ,you can get the calcium  by having a portion of oatmeal (150 milligrams) and orange juice (300 milligrams) for breakfast, some leafy vegetables at lunch (300 milligrams), tinned sardines and maybe some seasoned tofu for dinner (120milligrams–390 milligrams).If you find you can’t take in enough of these nutrients through a healthy diet alone, a calcium and magnesium supplement may be beneficial during this time as well .  

2. Vitamin D:  commonly called the sunshine vitamin as it is produced by the action of sunlight on our skin during exposure outside. Most of us don’t get enough of this essential vitamin from sun exposure. Vitamin D is  found in low levels in egg yolks, oily fish ,sardines, margarine and some fortified foods, but is difficult to get enough from diet alone. Vitamin D is absolutely necessary to help absorb the calcium intake and both are needed to help improve the structure of the bone.   

3.Vitamin K:  Vitamin K is found in green vegetables, fermented food, dairy, and meat and has an important role in bone strength. A number of countries for example Japan, now include vitamin K supplementation as treatment for osteoporosis. Vitamin K is a fat-soluble vitamin, and is stored if you take excess. It is therefore possible to have too much through supplementation. If you are on blood thinning medication, you should avoid taking vitamin K supplements as they can interfere.  

 4. Magnesium:  is another mineral that is usually abundant in our diet but good sources include wholegrains, spinach, pumpkin seeds, almonds and beans. Magnesium needs to be included with calcium supplement to balance it.  

5. Omega-3 Fatty Acids: Found in fish like salmon and mackerel, as well as flaxseeds and chia seeds, omega-3s can help reduce hot flushes and night sweats.  

6.Iron-Rich Foods:   Eat at least three servings of iron-rich foods a day. The recommended dietary allowance for iron in older women is 8 milligrams a day.   

Consuming foods that contain high amounts of iron may help : hot flushes, heart palpitations, insomnia, irritability. Foods high in iron : fortified breakfast cereals, white beans,  kidney beans, lentils, chickpeas, tomatoes, cashew nuts, green vegetables, including broccoli, spinach, kale, asparagus, and parsley, eggs, chicken, meat, fish  

Beyond diet, lifestyle changes can further alleviate symptoms: 

• Exercise: Regular physical activity, including resistance training, is vital. Aim for at least 150 minutes of moderate exercise each week. Exercise helps manage weight, improve mood, and support bone health, help sleep and relieve hot flushes.  Move your body daily whether you consider it exercise or just a walk.  Any physical activity counts, even housework and gardening.     

• Stress Management: Techniques like mindfulness, deep breathing, and cognitive behavioral therapy can help manage stress, which can exacerbate symptoms like hot flushes and mood swings.  

• Sleep Hygiene: Low energy can be due to poor sleep from night sweats or because of waking up to  urinate, as the bladder becomes more irritable during menopause. Hormones play a role here, too: Declining levels of estrogen cause a change in the production of melatonin, the sleep hormone, and can result in insomnia. Hence  Prioritize good sleep by keeping your bedroom cool, avoiding stimulants like caffeine before bed, and maintaining a regular sleep routine.   

 • Avoiding Triggers: Hot flushes can be triggered by spicy foods, alcohol, and caffeine. Identifying and avoiding these triggers can provide relief.  

• Hair Loss: Menopause can lead to changes in hair texture and density due to reduced estrogen levels. To minimize hair loss, avoid excessive shampooing and heat styling, and use conditioners and volumizers.  

• Smoking:  Giving up smoking is one of the best things you can do for your general health. Smoking can increase the likelihood of experiencing menopause symptoms such as hot flushes, night sweats and headaches. Other significant increased health risks associated with smoking include developing osteoporosis, stroke and heart disease. Get help and advice on stopping smoking .  

Conclusion 

Menopause is a natural phase of life that brings various changes, but with informed choices and proactive management, you can navigate this transition with greater ease. By understanding your body, making dietary adjustments, staying active, and managing stress, you can improve your quality of life during menopause.