How to Balance Your Hormones: A Practical Menopause Diet Plan

Menopause is an important & inevitable transition in a woman's life, marked by hormonal changes that can cause several symptoms and health issues. Though it is a natural process, the effects of menopause are difficult to deal with. However, by adopting the right diet, lifestyle habits, and menopause support in the UK, you can make the transition easier and maintain your overall well-being. This blog post will guide you through a practical menopause diet plan to balance your hormones and reduce common symptoms.

Understanding Menopause and Its Impact on Health

The stage before menopause is called Peri menopause & this can start as early as mid-40s, earlier in some cases.

The average age of menopause according to statistics is 51years and medically is considered the moment when a woman has not had a menstrual cycle for 12 consecutive months. When menopause begins, ovaries stop secreting oestrogen and progesterone, and a variety of physical and emotional changes may follow. Some menopausal symptoms are:

● Hot flashes and night sweats

● Mood swings and irritability

● Sleep disturbances

● Weight gain

● Bone loss

● Increased risk of heart disease

These symptoms can greatly affect a woman's quality of life and long-term health- however, by adopting a healthy diet and lifestyle, women can manage these symptoms and decrease health risks during menopause. It takes time to settle into our menopause years & within the changes we can find huge resilience and strength we didn’t know we had!

Role of Diet in Managing Menopause Symptoms

A focused and balanced diet is important for managing menopausal symptoms and supporting overall wellbeing. According to research, eating a Mediterranean-style diet can improve short-term symptoms of menopause, including hot flashes and night sweats. This includes more of the right oils, more vegetables of different colours, hence more prebiotic fibre and less reliance on carbohydrates for energy. We need to think more about protein.

In addition, eating healthily can reduce some of the longer-term health conditions which postmenopausal women can be more at risk, such as osteoporosis and heart disease.

Best Foods to Eat During Menopause

1. Fruits and Vegetables

Fruits and vegetables must occupy at least half of the plate during meals. These nutrient-dense foods are rich in vitamins, minerals, and antioxidants that can help to reduce hot flashes, enhance sleep, decrease depression rates, and help in weight loss. Their pre biotic activities are a vital part to keeping out microbiome diverse and functioning at its highest level.

2. Whole Grains

Whole grains are rich in fibre, which can regulate blood sugar levels and also help in maintaining a feeling of fullness. Whole grains also carry B vitamins, which can regulate mood during menopause.

3. Lean Protein

Protein is necessary for maintaining muscle mass, which decreases during menopause. Add protein to every meal where you can from lean sources like fish, poultry, legumes, and tofu. Also from a wide variety of all nuts and seeds.

4. Omega 3

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which may help reduce inflammation and support heart health. Chia seeds are a wonderful vegan option.

5. Calcium-Rich Foods

Calcium is crucial for maintaining bone density, which declines rapidly after menopause. Aim to get at least 1,200 milligrams of calcium per day from sources like dairy products, dark leafy greens, small bony fish, almonds and mixes of all nuts & seeds.

6. Iron

During menopause, women should aim for at least three servings of iron-rich foods a day. Good sources include lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products.

7. Vitamin D Sources

Vitamin D, Vitamin K2 and calcium work together to maintain bone health. Include vitamin D-rich foods like fatty fish, egg yolks, and dairy products in your diet. Always take Omega 3 & Vit D/K2 supplements together to increase absorption.

8. Phytoestrogens

Phytoestrogens are plant compounds that can modulate the effects of oestrogen in the body. Foods rich in phytoestrogens include soy products, flaxseeds, and legumes. These need to be eaten every day!

9. Healthy Fats

Include sources of healthy fats in your diet, such as avocados, nuts, seeds, and olive oil. These can help support hormone production and absorption of fat-soluble vitamins.

Foods to Limit or Avoid

1. Caffeine

A study found that caffeine intake can affect more hot flashes and night sweats in postmenopausal women. Consider reducing your caffeine intake or switching to decaffeinated alternatives.

2. Alcohol

Alcohol consumption during menopause can worsen symptoms and increase the risk of serious health conditions like heart disease and osteoporosis. If you choose to drink, limit your intake to one glass of wine per day or less.

3. Spicy Foods

Spicy foods may trigger hot flashes, excessive sweating, and flushing during menopause. If you notice these effects, consider reducing your intake of spicy foods.

4. Processed Foods

Processed foods often contain high levels of sodium, added sugars, and unhealthy fats. These can contribute to weight gain, bloating, and an increased risk of heart disease. Opt for whole, unprocessed foods whenever possible.

Natural Lifestyle Remedies to Complement Your Menopause Diet

1. Exercise Regularly

Regular physical activity can help maintain a healthy weight, improve mood, and reduce the risk of osteoporosis and heart disease. Aim for at least 150 minutes of moderate-intensity exercise per week. It is important to review how you are exercising, what worked for you before menopause may not be the right way post menopause. Resistance & weight bearing is really important to encourage muscle growth and can help you feel positive about ongoing changes.

2. Drink Enough Water

Staying hydrated can help reduce symptoms like hot flashes and promote overall health. Aim for at least 8 glasses of water per day. Put a splash of fresh lime or lemon juice to help hydration.

3. Don't Skip Meals

Eating regular, balanced meals can help stabilise blood sugar levels and prevent mood swings. Try to eat three main meals and two small snacks throughout the day.

4. Take Natural Supplements

Certain supplements may help reduce menopausal symptoms. However, always consult with your healthcare provider before starting any new supplement regimen.

When to Seek Professional Advice?

While diet and lifestyle changes can significantly improve menopausal symptoms, it is also important to consult with a healthcare professional if you are experiencing severe or persistent symptoms. They can provide personalised advice and may recommend additional treatments such as hormone replacement therapy or other medications if necessary.

Maintaining a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help manage menopausal symptoms and promote overall health. By making the right food choices and incorporating healthy lifestyle habits, you can navigate this transition with greater ease and maintain your well-being for years to come.

How I Can Help in Your Menopause Journey?

As a Naturopath, I offer a comprehensive and personalised approach to support you through your menopause journey. I take a "Whole-body approach," gathering detailed information about your health history, lifestyle, and symptoms to create a tailored plan just for you. I aim to address root causes of your menopause symptoms, looking at energy levels, gut health, and hormones to identify imbalances.

My "Energise package" is tailored to restore your vitality using natural remedies like herbal tinctures and magnesium complexes with B vitamins. My three-month program includes regular check-ins to monitor your progress and adjust your plan, ensuring ongoing menopause support in the UK. I will also help you understand potential health risks and recommend lifestyle changes to help you thrive during this transition.

FAQs

How long will it take to notice improvements from a menopause diet?

Improvements from a menopause diet can vary depending on individual factors, but many women report noticeable changes within a few weeks to months. For example, consuming phytoestrogen-rich foods, such as soy and flaxseeds, may help reduce hot flashes, while calcium and vitamin D can support bone health over time.

What are the best foods to reduce hot flashes during menopause?

What are the best foods to reduce hot flashes during menopause?

Can I still enjoy my favourite foods while following a menopause diet?

Should I take supplements in addition to my menopause diet?

Can the menopause diet help with weight gain during menopause?