If you’re used to throwing off the duvet at night, only to crawl back under it moments later, you’ll know all about night sweats, one of the more tiresome signs of menopause. Officially beginning a year after your last period, the average age of menopause is 51, although perimenopause may start up to 15 years earlier, and both can bring a range of undesirable symptoms – those exasperating hot flushes, sleepless nights, brain fog and mood changes are the result of falling (and fluctuating) progesterone and estrogen levels, while your slower metabolism is down to a drop in testosterone. It can be a challenge adjusting to all the changes your body goes through at this time, but following a mostly plant-based diet can certainly help.
“The best foods to accompany the menopausal transition are those rich in diversity of fibre and polyphenols, which basically means lots of plants” says Dr Federica Amati, nutritionist and chief nutrition scientist for Indi Supplements (indisupplements.com ). “Increasing the amount of polyphenol-rich berries and dark green vegetables you eat, as well as fibrerich nuts, pulses and seeds, can significantly improve the symptoms of the menopause and decrease the risk of associated postmenopausal disease.”
Want to target specific menopause symptoms with your diet? We asked the experts how it’s done…
Hot flushes
What to eat: “Foods high in phytoestrogens (plant oestrogens that mimic our hormones) help the body absorb natural oestrogen through our hormone receptors,” explains Dee Murray from the Menopause Experts Group (menopauseexperts.com ). “Eat more soy products, chickpeas – try roasting and sprinkling with paprika or chilli – and mixed nuts and seeds, such as Brazil, walnuts and sesame.” Indeed, research published in the journal Menopause found hot flushes decreased by 79 percent in participants who ate the equivalent of half a cup of soya beans a day.
What to avoid: “White granulated sugar can provoke hot flushes all by itself,” warns Dee, “and alcohol is a key food that may trigger them, too. Switching to decaf will also help reduce your temperatures during flushing.”
Brain fog
What to eat: “Good general brain health will help to counter ‘brain fog’, so an adequate intake of omega 3 is essential,” says Professor James Goodwin, director of science and research impact at the Brain Health Network (brain.health). “But it’s not so simple. The real benefit comes from balancing the proportion of omega 3s to omega 6s. At the very least, it should be 1:1 but in our Western diet, it’s more like 1:20! Eat cold-water fatty fish three to four times a week.” (See below for plant-based omega 3 sources.) “Other important nutrients are vitamin B12, vitamin D, magnesium and zinc as they are vital for good brain health, so diversify your diet with high-fibre, brightly coloured fruit, vegetables and grains.”
What to avoid: “Gut health is an important factor in brain health – 90 percent of the happy hormone serotonin is produced by the gut,” James explains. “Eating and snacking at all times of the day and night is just about the best way I can think of for damaging gut and brain health. It wrecks our biological rhythms, is highly inflammatory and causes oxidative stress. Also, cut out convenience and take-away meals.”
Mood changes
What to eat: “A fibre-rich diet, full of nutrients that aim to optimise gut health and manage blood sugar levels, can help with mood swings,” says Uxshely Carcamo, psychotherapist and nutritionist at The Food Therapy Clinic (thefoodtherapyclinic.com ). “Base meals on colourful veg, healthy fats from nuts and avocados, protein sources such as legumes, tofu and slow-release carbohydrates such as sweet potato. Plant estrogens can also help – try tofu or tempeh, flaxseeds, linseeds, pistachios and legumes.”
What to avoid: Foods that spike blood sugar levels can have the opposite effect, warns Uxshely. “Generally, reduce consumption of fried foods, refined carbohydrates, too much sugar and anything ultraprocessed. Caffeine and alcohol can also exacerbate anxiety and low mood.”
Insomnia
What to eat: “Balanced evening meals that contain a good portion of protein and/or fibre will ensure your blood sugar remains stable throughout the night. It’s best to eat your last meal of the day at least an hour before bedtime,” advises Helen Roach, nutritionist with Health & Her (healthandher.com ). If you want a quick trick, try upping your fruit intake.
Research shows two kiwi fruit an hour before bedtime enhances sleep, while the melatonin and phytonutrient content in tart cherries is also shown to be beneficial.
What to avoid: “Alcohol can have a temporarily relaxing effect on your body and mind; however, studies show it decreases sleep quality and overall sleep duration,” warns Helen. Also steer clear of caffeine late at night.
Night sweats
What to eat: Again, phytoestrogen-rich foods are key, as is keeping your blood sugar balanced. “Night sweats are also linked to the onset of diabetes,” says Helen. “Insulin sensitivity is at its peak between 12 noon and 3pm, so eating your largest meals in this window is better for blood sugar balance.”
What to avoid: “Caffeine is one of the most reported ingredients that triggers night sweats,” she warns. Other ingredients include spices, so you may want to give them a wide birth while symptoms persist.
Bone loss
What to eat: “To promote bone growth, eat plenty of dark green leafy vegetables, legumes, wholegrains, nuts and seeds, soya and dried fruit,” advises Dr Aparna Prinja, nutritionist and co-author of Plant Milk Power (Meze Publishing, £15). “Plant proteins – the building blocks of bone – are found in legumes, wholegrains, nuts and seeds; calcium is in legumes, moringa leaf powder, kale, collard greens, lettuce, tofu, chia seeds, sesame seeds and dates; and omega 3 fatty acids – which are anti-inflammatory and assist bone mineralisation – are found in chia seeds, linseeds, hemp seeds and walnuts.”
What to avoid: “Alcohol can lead to increased bone loss, while animal protein can leak calcium and magnesium from bones. Caffeine and wheat bran can interfere with calcium absorption, and high salt intake can increase loss of calcium,” she adds.
Fatigue
What to eat: Another one where blood sugar balance is key, focus on a wholefood diet with fibre and low-carb content, such as wholegrain oats, advises Dr Ghazala Aziz-Scott, specialist in integrative women’s health for the Marion Gluck Clinic (mariongluckclinic.com ). This ensures insulin, the hormone that controls blood sugar, does not spike. “Additionally, B vitamins are essential for metabolic processes that generate energy, as is magnesium found in leafy greens, nuts and dark chocolate,” she adds. “Vitamin D, found in mushrooms, supports all aspects of hormonal health.”
What to avoid: The advice is straight forward: “Steer clear of white processed carbohydrates that cause insulin resistance, sugar and alcohol,” says Aziz-Scott.
Galvanise your diet
As your metabolism slows in menopause you may find it harder to maintain a healthy weight, but one approach gaining interest is the Galveston diet. Adapted by US obstetrician and gynaecologist Mary Claire Haver, MD, and specifically for women in perimenopause and beyond, it focuses on the 16:8 approach to fasting, where you eat all your meals in an eight-hour window to switch up your metabolism. It also cuts out processed foods and added sugars, focusing instead on anti-inflammatory foods, said to help with hormonal fluctuations. Finally, ‘fuel refocusing’ concentrates on tracking macronutrients, aiming for higher fats and proteins, and lower carbs. Find out more at galvestondiet.com
