Navigating menopause can be challenging, but the right diet can make a significant difference in managing its symptoms.
As hormonal changes take centre stage, incorporating certain foods into your meals can help alleviate hot flashes, improve mood, and support overall well-being. From calcium-rich options that bolster bone health to phytoestrogen-packed ingredients that mimic the effects of estrogen, these foods are natural allies in your journey through menopause.
Tofu
This fermented soy product provides the highest amounts of the phytoestrogen isoflavone. Try replacing two or three meat meals a week with this high- protein vegetarian option to improve oestrogen levels. Be sure to choose GMO-free soy.
Fennel
Aromatic herb fennel contains good levels of phytoestrogens while also acting as a digestive carminative. Fennel may balance oestrogen levels while relieving IBS symptoms brought on by anxiety, another symptom of menopause. Try tea made from fresh fennel.
Celery
This crunchy vegetable contains high amounts of flavones. Try this crunchy and healthy snack in the afternoon with a scoop of nut butter to give you an extra boost of vitamin E, keeping your capillaries in good condition too.
Parsley
Nature’s breath freshener, this herb is a must for every kitchen, containing high amounts of oestrogen-boosting flavones while also being a great source of vitamin C, which may help keep adrenal glands strong and anxiety at bay.
Flaxseed & Sesame seeds
These are among the richest source of lignans, providing a modulating effect on low oestrogen levels. Sesame seeds are also rich in calcium so are a perfect addition to a diet during menopause. Try tahini on rye bread for breakfast.
Cabbage family
This group of vegetables, including broccoli (in particular the stalks), cauliflower and cabbage are a great source of phytoestrogens. Best cooked to avoid lowering thyroid function. Blended in a soup is a good option.
Food groups to help manage the symptoms of menopause include:
- Calcium-Rich Foods: Dairy products like milk, yogurt, and cheese, along with leafy greens like kale and broccoli, help support bone health, which is crucial as menopause can lead to a decrease in bone density.
- Phytoestrogen-Rich Foods: Foods like soy, flaxseeds, and tofu contain plant-based estrogens that can help balance hormones and reduce hot flashes.
- Omega-3 Fatty Acids: Fatty fish like salmon, walnuts, and flaxseeds are anti-inflammatory and can improve mood and brain function.
- Vitamin D Sources: Fortified foods, fatty fish, and egg yolks help with calcium absorption and bone health.
