Menopause Diet: what’s good and foods to avoid during menopause.

If you haven’t had a period for the past 12 months, it’s possible you’ve reached the  – a natural transition in life, as your body discontinues the menstrual cycle. Typically, the menopause arrives somewhere between your late 40s and early 50s, though it can also happen earlier, or much later. Some of the changes your body experiences during this time may be uncomfortable. But having a good menopause diet is one way to ease the transition. 

Symptoms of the menopause that good menopause nutrition can reduce

During menopause, declining oestrogen level produces several effects. While different women may experience different symptoms, here are some of the most common ones: 

  • Hot flashes 

  • Genitourinary syndrome of (GSM) 

  • Stress incontinence 

  • Urge incontinence 

  • Weight gain (which can be controlled with our menopause diet) 

  • Bone density decrease that makes you more susceptible to fractures 

Foods for the menopause

While some of the risks associated with can´t be avoided, making sure you get the best menopause nutrition -can help you to prevent or ease its symptoms. 

As a basic dietary guideline, the best diet for menopause is a low fat and high-fruit, vegetable and whole grain diet. A moderate caloric intake can also be recommended to post-menopausal women to help prevent urinary incontinence2 and other health issues.   

Making sure you get enough calcium and vitamin D to compensate for the effect that lower oestrogen level has on your bones is also important. Low levels of Vitamin D have also been shown to be associated with urinary , however, more research is needed3. 

Dairy products 

Dairy products are some of the best foods for the menopause. These include: 

  • Milk  

  • Yoghurt  

  • Cheese 

Dairy products contain calcium, phosphorus, potassium, magnesium, and vitamins D and K. Each of these either help to protect your bones or improve their health, thus minimising your risk of bone fractures. 

Whole grains 

Whole grains are an excellent source for fibre, and B vitamins and are linked to a reduced risk of heart conditions, type 2 diabetes, and cancer4. You can get whole grain pasta, bread and rice but there are many other sources also. 

Fresh fruits and vegetables 

A diet that is rich in fruits and vegetables will be packed with vitamins, minerals, fibre, and antioxidants. These micronutrients are not only good for your general health, but may also help reduce hot flashes5 for some women. 

Protein and exercise 

Foods high in protein include: 

  • Eggs  

  • Meat  

  • Fish  

  • Legumes 

  • Seitan  

  • Tofu  

  • Dairy products.  

When oestrogen levels decrease due to menopause, it can affect both muscle mass and bone density. Increasing both your protein intake and your physical activity can help offset these effects6 and acts in place of oestrogen increasing foods. 

Foods to avoid during menopause

Certain foods are always good to avoid from a pure health perspective. But for women in menopause specifically7, it’s wise to cut down on foods that can easily lead to weight gain, hot flashes, and affect your general well-being and instead focus on foods for . Detailed below are foods to avoid during the menopause. 

Trans fats 

Trans fats or trans-fatty acids, are a form of unsaturated fat which can be found in foods such as: 

  • Bacon  

  • Potato chips,  

  • Margarine  

  • Cookies  

  • Instant soups and sauces  

  • Breads and pastries  

These foods might taste good, but they increase the risk of weight gain and heart disease.  

Sugar 

Try to choose the right type of carbohydrates and avoid fast, processed carbohydrates since they destabilise your blood glucose and elevate your insulin response.  

Artificial sweeteners 

Used in products such as diet sodas and chewing gum, common sweeteners like Aspartame have no real health benefits, and may be harmful. More research is needed to confirm this. Water is the best drink with meals, and an unbeatable thirst quencher. 

Alcohol 

Alcohol and menopause are not a good mix. Generally, the best option for overall health is not drinking at all. Avoiding alcohol can have a positive effect on your sleep since this is the time when your brain and body recover to get ready for the next day.  

Alcohol and menopause don’t mix well because alcohol is also high in calories per gram and stimulates your appetite, which might lead to weight gain and work against your menopause diet.  

Spicy foods 

It is often suggested for women in menopause to avoid spicy foods. The effects are highly individual, but hot/spicy foods stimulate nerve endings, which can dilate blood vessels and trigger hot flashes8. 

Foods that might trigger a reaction 

You may also experience latent food sensitivities that manifest during menopause for the first time. Symptoms can include:   

  • Bloating  

  • Nausea  

  • Gas 

  • Constipation  

Common examples of foods that can trigger these types of sensitive reactions are dairy products, eggs, or tomatoes. Try to avoid foods that trigger unpleasant symptoms, and if your symptoms don´t go away, consider making an appointment with your healthcare provider. 

 

Supporting your adrenal glands

Women going through menopause may feel stress because of the hormonal changes and resulting symptoms, like mood changes and disrupted sleep. When we are stressed, the adrenal glands produce stress hormones.  

If the body is under stress, the adrenal glands prioritise production of cortisol and adrenaline over the production of female hormones. Emotional stress may also cause an overactive bladder.  

To relieve the adrenaline glands, prevent the frequent toilet visits and build your wellbeing, try to minimise stress by making healthy lifestyle choices. These include sleeping regularly, having a balanced schedule, making time for relaxation and maintaining a healthy diet.

There are also supplements available that support the function of the adrenal glands, like B vitamins that are involved in multiple processes in the nervous system. B-vitamins, Magnesium, selenium and vitamin C and D are often recommended to support your menopause diet. 

The effect of menopause on incontinence

Many different factors may contribute to  in women, including childbirth, ageing, overall health, and other physical issues. Nevertheless, there is evidence of a peak in incontinence at the time of menopause. 

For these reasons, it’s important to maintain a healthy diet, and to use incontinence products that are comfortable for you. Doingpelvic floor exercisescan also help you strengthen the pelvic muscles and prevent incontinence. 

To find out more, check out our hub of helpful menopause information. 

Eat well, live well

On the whole, if a food comes with a long list of ingredients, it’s probably not the healthiest option. Try instead to get the majority of your carbs from whole, single-ingredient foods. And remember, is a natural part of your life cycle. Yes, your body does go through changes, and some of these may be unpleasant, but a good diet plan and regular exercise can help you feel like yourself well into your mature years, and beyond.