How to stock your kitchen to help ease menopause symptoms

Symptoms start during the perimenopause – the run-up to menopause. Around the age of 46, a woman’s sex hormones, oestrogen and progesterone, start to decline. This makes periods less regular, followed by longer gaps in between until they stop completely as the ovaries no longer release eggs. When a woman reaches menopause – on average 51 in the UK and 52 in the US – it means she hasn’t had a period for 12 consecutive months.

The drop in sex hormones has huge repercussions as women have oestrogen receptors all around the body. This can cause inflammation that impacts the gut, dryness and thinning of the skin, dry eyes and stiff joints. One other noticeable change is the way fat starts to accumulate around tums rather than on bums, hips and thighs. This belly fat includes a deeper layer of chemically active visceral fat, which puts menopausal women more at risk of serious health conditions such as certain cancers, type 2 diabetes, high cholesterol and high blood pressure. Addressing this weight gain and eating healthily can lower these risks.

Even if you are managing menopause symptoms using HRT, women should still follow a healthy diet, advises the British Dietetic Association (BDA). Read on to find out the clever food switches that can help to ease symptoms, trim your waistline and lower long-term health risks.

How to eat for menopause

Keep your weight in check

Around 50% of women put on 10kg from perimenopause to the time they reach menopause, according to the SWAN Study (Study of Women’s Health Across the Nation) in the US. This is partly due to a 10% drop in metabolism, which is also linked to muscle loss. Excess weight not only makes hot flushes and night sweats worse but can cause joint pain and increase the risk of breast and colorectal cancer, says the BDA.

What goes up, can come down. To address weight gain, start by keeping an honest food and activity diary for a week, says dietitian Jennifer Low. Evidence shows people who keep food diaries lose twice as much weight as those who don’t. A survey by the Office of National Statistics (ONS) estimated women miscalculate their calorie intake by 1,000 calories. “Working with a dietitian can help you uncover diet blackspots in an objective way,” says Jennifer. A dietitian can also help you pull together a realistic healthy eating plan.

“Around the menopause, it’s best to accept our bodies as they are and acknowledge that they shouldn’t look like they did when we were 20”, says Jennifer. “To stay healthy through menopause, it can be helpful to embrace the change and stop fighting it. We also need to stop feeling guilty and labelling foods as good and bad,” she says. If this sounds like something you might need help with, Jennifer offers a free online masterclass that covers your relationship with food and your body.

Follow the Mediterranean diet for healthy weight loss

Fad diets promise fast results but they’re rarely nutritionally balanced, have minimal scientific backing and don’t work in the long term. Experts agree it’s better to follow a diet that focuses on fibre-rich wholegrains, vegetables, fruits, lean protein nuts and seeds, as well as eating to healthy portion sizes.

The diet that ticks these boxes and is considered the gold standard by health experts is the Mediterranean diet. It can help with menopause health issues such as weight loss and lowering blood pressure and cholesterol. Jennifer says: “It provides you with all the nutrients you need and we know it is good for heart health, which becomes increasingly important as we age, as our risk of cardiovascular issues increases through the menopause.”

The Mediterranean diet focuses on fresh vegetables, fruit, wholegrains, unsaturated fats such as olive oil, nuts and seeds. No food groups are cut out, but eating red meat, dairy, refined food and treats are limited. Check out these Mediterranean-style recipes to get started.

Top up your Vitamin D

“This vitamin is crucial for bone and muscle health as it helps the body absorb calcium,” says dietitian Gaynor Bussell, who writes for The Menopause Exchange. The decline of oestrogen during menopause reduces bone density and increases the risk of fractures and osteoporosis. Our bodies make Vitamin D when sunlight hits our skin but this is a challenge from October to March in the UK. During this time the NHS recommends taking a vitamin D supplement (10mcg dose daily) that’s safe and inexpensive. Vitamin D is only found in a limited number of foods. Good sources are eggs, oily fish such as salmon, sardines, mushrooms and fortified breakfast cereals. Vitamin D can also help with boosting your mood and improving your sleep.

Keep an eye on calcium

“Calcium plays a big part in bone health. Women with good bone density need 700mg calcium per day, while women with osteopenia and osteoporosis need 1200mg”, says Gaynor. Dairy foods are good sources and two-three servings daily provide adequate levels. Single servings include 200ml milk, a small pot of plain yogurt, a matchbox size piece of cheese, a milk-based dessert or custard. Find more about calcium-rich foods. As well as your diet, weight-bearing exercise, such as walking, dancing and weight training, will help to offset osteoporosis during the menopause.

Pick protein for energy

Protein gives us energy and maintains muscle strength. It also keeps us feeling full for longer, so it stops us snacking and overeating. The recommended intake is 45g, which is easily achievable. Good sources include chicken breast, grilled salmon and boiled eggs. Good plant-based sources of protein include tofu, beans, lentils and chickpeas.

Choose your carbs carefully

“There’s no need to cut out carbs as they fuel our bodies and should make up a third of our daily diet,” says the British Nutrition Foundation. “They’re a good source of fibre, vitamins and minerals, and not a calorie disaster if you keep to healthy portion sizes – 45g for a portion of porridge oats and 75g for pasta and rice. Wholegrain versions of bread, pasta and rice have a lower glycaemic index (GI) than white starchy foods. This means they release energy slowly and keep blood sugar levels stable, which helps reduce food cravings.”

Phytoestrogens to fight symptoms

Naturally found in certain plants, phytoestrogens can have the same, if weaker, effect as oestrogen in your body. Good sources are soya, tempeh and miso. They can help with hot flushes and reduce the risk of cardiovascular disease. In Asia, where soy products are a staple food, the average daily intake of phytoestrogens or isoflavones is between 15 and 50mg. In the West, the average amount is only around 2mg per day, which is not sufficient to be effective. Eating more tofu is a good place to start.

Go nuts

“As well as contributing protein to maintain muscle mass, nuts and seeds contain unsaturated good fats which support a healthy heart, as well as heart-friendly fibre,” says Jennifer. “Keep to 30g portions (175 calories) as the calories quickly mount up.” Research shows walnuts are a star choice for menopausal women as they help manage cholesterol, inflammation and blood pressure. Read more about their health benefits.

Foods to avoid

• Ultra-processed foods are convenient but low in nutrition and fibre, as well as being high in saturated fat and calories. “They’re bad news for your waistline and for heart health,” says the British Heart Foundation. “Don’t overdo it on the ham, sausages, instant soups, crisps, biscuits and cakes. As well as most packaged foods with a long list of ingredients, including additives, emulsifiers, saturated fats and salt."
• Alcohol makes flushes and night sweats worse, so keep within healthy limits. In the UK that’s a maximum of 14 units a week for women. A typical 175ml glass of white wine is around 2.3 units and contains 131 empty calories. The online alcohol diary at Drink Aware is a good way to keep track.
• Caffeine in coffee, tea and hot chocolate narrows blood vessels and raises blood pressure that can set off hot flushes, one study found. Switch to herbal, non-caffeinated drinks or water.
• Hot flushes are worse and become more frequent when you eat spicy foods, so avoid or choose lightly spiced dishes.
• Reduce calories by sticking to healthy portion sizes and cutting back on sugary foods such sweets and desserts, and foods with hidden sugars such as low-fat yogurts, sauces and ready meals.
• “Too much salt raises blood pressure, causes inflammation and increases calcium loss from bones,” says Blood Pressure UK. Go light when adding salt to your cooking and your plate to stay within the recommended 5g a day.

Supplements to consider

Evidence on whether herbal supplements can ease menopause symptoms is minimal. However, there are some vitamin and mineral supplements you may need if you don’t get enough of them in your diet.

• Vitamin D supplements during the autumn/winter months are recommended – the daily recommended amount is 10mcg.
• Calcium helps to maintain bone strength and vitamin D boosts calcium absorption which boosts bone health. Women aged 50+ should aim for 1,200mg of calcium daily and consider a supplement if their diet doesn’t cover this.
• Vitamin E is an antioxidant that can help with hot flushes and night sweats. It’s also a skin booster and skin health does decline at the menopause. The recommended daily intake is 15mg.
• Magnesium is linked to good mood and sleep, so you may consider a supplement if you struggle to get enough from eating nuts, seeds, wholegrains and leafy greens. The recommended intake for women during the menopause is 320mg.
• Herbal supplements, including black cohosh, evening primrose oil and lion’s mane are used for hot flushes, night sweats, mood swings and brain fog. Consult with your doctor before taking as some can interfere with prescription drugs. Read our review of the best menopause supplements to find out more.

Top tips for coping with menopause symptoms

Studies show that a healthy diet really does help you manage menopause symptoms. Start today and within weeks you could see a difference. Cooking healthy meals from scratch, ditching fad diets, eating healthy portion sizes and keeping a watchful eye on alcohol units and reaching vitamin and mineral daily recommendations are important. Here are the key steps to help you get started.

• Make an honest assessment of your eating habits with a food and activity diary to pinpoint where you may be overeating and eating unhealthily.
• Check if you’re a healthy weight by calculating your BMI and checking your waist to height ratio.
• Switch to the Mediterranean diet which is rich in plant-based foods, fibre-rich cereals, nuts, olive oil, lean protein fish and legumes – it’s the gold standard diet for your health and for maintaining a healthy weight.
• Check your portion sizes and start weighing foods such as pasta and potatoes to recalibrate your plate.
• Reduce caffeine, alcohol and spicy foods to manage hot flushes.
• Keep ultra-processed foods and fast food/takeaways to a minimum.
• Check your diet to make sure you are getting enough vitamin D and calcium for your bone health. Get advice from your dietitian, doctor or pharmacist about herbal supplements, especially if you are taking prescription medications.

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