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Menopause
Menopause
Menopause is a natural stage in a woman's life occurring around 45-55 years old that brings significant hormonal changes. Some women will experience symptoms like hot flushes, mood swings and weight gain to name a few. These symptoms can be debilitating and affect a woman’s quality of life, but dietary changes can help manage them. ​​
Hot Flashes & Night Sweats
Hot flashes and night sweats are among the most common symptoms, often caused by fluctuating oestrogen levels. They can disrupt sleep and impact daily life.
Why Do They Happen?
Declining oestrogen affects the body's temperature regulation, leading to sudden feelings of intense heat, often followed by sweating.
Including foods rich in phytoestrogens, like flaxseeds, soy, and chickpeas, can help balance oestrogen levels and reduce the frequency of hot flashes. Hydration is also key, as dehydration can exacerbate symptoms. Additionally, avoid caffeine and alcohol, which can trigger hot flashes.
Mood Swings & Anxiety
Hormonal changes can also lead to mood swings, irritability, and feelings of anxiety or depression.
Why Do They Happen?
Fluctuations in oestrogen and progesterone can affect neurotransmitters like serotonin, which plays a role in mood regulation.​
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Foods rich in omega-3 fatty acids, such as salmon, chia seeds, and walnuts, support brain health and may reduce mood swings. Complex carbohydrates, found in whole grains and vegetables, can stabilise blood sugar and help improve mood. Including magnesium-rich foods, like leafy greens and nuts, may also have calming effects.
Sleep Disturbance
Insomnia and trouble staying asleep are often linked to hormonal changes, particularly night sweats, which can interrupt sleep patterns.
Why Does it Happen?
Declining oestrogen levels can affect the sleep cycle, and lower levels of melatonin (the sleep hormone) can make it harder to fall asleep and stay asleep.
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Magnesium and calcium can help promote restful sleep, so consider foods like almonds, spinach, and dairy. Herbal teas like chamomile and valerian root may have calming properties, while avoiding caffeine and heavy meals before bed is essential for better sleep quality.
Weight Gain & Slower Metabolism
Many women experience weight gain, particularly around the abdomen, as metabolism slows during menopause.
Why Does It Happens?
Decreasing oestrogen levels affect where the body stores fat, and a slower metabolism can lead to weight gain even without changes in diet.
​Focus on a balanced, protein-rich diet to support muscle mass, which can help maintain metabolism. Include lean proteins, such as chicken, beans, and tofu, along with plenty of fibre-rich foods to aid digestion and control appetite. Regular, moderate exercise also complements these dietary adjustments.
Bone Density Reduction
The risk of osteoporosis increases during menopause due to reduced oestrogen levels, which can impact bone density and increase the likelihood of fractures.
Why It Happens:
Oestrogen plays a role in maintaining bone density, so lower levels can lead to accelerated bone loss.
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Nutritional Support: Calcium and vitamin D are essential for bone health. Include calcium-rich foods like dairy, fortified plant-based milks, and leafy greens. Sunlight exposure can boost vitamin D, or consider supplements if sunlight is limited. Foods like salmon, egg yolks, and mushrooms also provide vitamin D.
Reduced Muscle Mass & Strength
With age and hormonal shifts, muscle mass tends to decrease, which can impact mobility and overall strength.
Why It Happens:
Lower oestrogen can affect muscle maintenance, leading to a decrease in muscle mass and strength.
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Nutritional Support: Protein is essential for preserving muscle mass, so include high-quality protein sources such as lean meats, eggs, legumes, and nuts. Incorporating strength training exercises can also help maintain muscle mass, especially when paired with a protein-rich diet.
Memory Issues
Some women experience “brain fog,” with memory lapses or difficulty concentrating, likely due to hormonal fluctuations.
Why It Happens:
Oestrogen affects neurotransmitters and brain function, so lower levels may contribute to memory issues.
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Nutritional Support: Antioxidants support brain health by fighting oxidative stress. Foods like berries, dark chocolate, and leafy greens are rich in antioxidants. Omega-3 fatty acids from fish or flaxseeds are also beneficial for brain function. Hydration is crucial, as dehydration can impact mental clarity and focus.
Decreased Libido & Vaginal Dryness
Menopause can lead to a decrease in libido and issues like vaginal dryness, which can impact intimate relationships.
Why It Happens:
Declining oestrogen levels affect blood flow and lubrication, which can reduce arousal and comfort.
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Nutritional Support: Omega-3 fatty acids and foods high in antioxidants can support circulation and overall vascular health. Staying hydrated is essential, and phytoestrogen-rich foods may help mimic oestrogen's effects. Flaxseeds, soy products, and whole grains can provide gentle hormonal support.
