Menopause and Nutrition

2. Water works

Oestrogen stimulates the body’s production of collagen and oils, which keep the skin naturally moisturised throughout most of a woman’s life. Once your oestrogen levels begin to decline, it can be difficult for your body to retain moisture, which is why you may notice your skin and hair become drier as you go through menopause. Advise your client to drink 1.5 litres of water daily to maintain optimal moisture levels. This will help them continue to glow in the desired way.

 

Ensure you advise clients to consume a diet that contains legumes, nuts and seeds such as pumpkin, sunflower and almonds. Foods such as these contain vitamin E, zinc and calcium. The nutrients and the oils in nuts and seeds may help to prevent dry skin and normalise hormone levels. 

 

We have numerous oestrogen receptors in the brain, so it’s little wonder that hormonal changes can trigger everything from low mood to ‘brain fog’. In fact, a recent survey by Healthspan found that a third of menopausal women had anxiety, and almost a third felt depressed.

 

Eating foods rich in the amino acid tryptophan could help. Tryptophan helps to manufacture the neurotransmitter serotonin. Serotonin helps mood and may also support sleep and appetite, making you feel better. Tryptophan can be found in foods such as turkey, cottage cheese, oats and legumes.

 

Planning meals around fibre-rich vegetables that are in season is a wonderful way to make this a reality.

Phyto-oestrogens are found in certain plant-based foods. They work by binding with oestrogen receptor sites in the body cells, increasing the total oestrogenic effect. By acting in a similar way to oestrogen, they may help in keeping hormones a little more in balance. In fact, a high intake of phyto-oestrogens is thought to explain why some menopausal symptoms rarely occur in populations consuming a predominantly plant-based diet. Increase your intake of phyto-oestrogens by eating foods such as soya milk, tempeh, tofu and miso. It can also be found in pumpkin seeds, sesame seeds, sunflower seeds, celery, rhubarb, and green beans.

 

Not everyone experiences hot flushes, but historically these were seen as a clear signal that the change was happening. 

 

Hot flushes, a common symptom of the menopausal transition, are uncomfortable and can go on for years. The good news is that research shows that cutting out certain foods can alleviate symptoms dramatically. Cutting down on foods hat are likely to trigger or worsen hot flushes and night sweats can help. For instance, I advise my clients to avoid stimulants such as spicy foods, chocolate, coffee and alcohol, especially at night, as it’s proven that these can set off hot flashes. Including herbs such as sage in your diet can also help, as it’s been proven to help with menopausal symptoms.

 

B vitamins help to produce energy, so can be very beneficial if menopause has left you feeling that your get up and go has gone. The body only stores vitamin B12, but it’s important to ensure that you are getting enough of the vital fatigue-busting nutrients all B vitamins provide. Anxiety and high-stress levels can increase how quickly the body uses B vitamins. Advise your client to eat foods such as legumes, leafy greens, seeds and fortified foods, such as breakfast cereal and nutritional yeast. Vitamin B12 is also good for bone health which is very important for women during menopause as up to 10% of bone density can be lost as oestrogen levels drop.

 

Heart attacks are often seen as a male issue, but this is simply not the case.

 

Oestrogen helps to keep arteries healthy, so as oestrogen levels drop with the onset of menopause, the risk of coronary heart disease increases. In the UK, one in 12 women dies from coronary heart disease – twice as many as breast cancer. To reduce the risk of coronary heart disease, it’s important to exercise regularly and eat a heart-friendly diet packed full of green vegetables, berries, oily fish, wholegrains, pulses and oats.

 

There’s a plethora of evidence out there to show that even small changes to diet, lifestyle and eating patterns could be hugely beneficial as part of a holistic approach to managing menopause. Some clients might find making such changes to their diet daunting. For those that do, it might be helpful to suggest they arrange a consultation with a trained nutritionist to set them on the right track. The Pure Package offers free individual consultations to discuss specific health goals, including addressing menopausal symptoms, and we offer personalised meal plans to suit individual requirements. How the nutritionists decide what meals are perfect for the individual client is not just based on the client’s stage of life but also their personal tastes and health goals.