What to eat during menopause
Dr Chintal Patel explores a diet to ease menopause symptoms, covering foods to include, ones to avoid and simple lifestyle actions for relief
Menopause usually occurs in women between the ages of 45 and 55, although it can occur earlier naturally or following surgery to remove the ovaries or womb. It is marked by a drop in oestrogen levels, and this hormonal shift can bring a range of symptoms including hot flushes, mood changes, brain fog, sleep problems, weight gain and an increased risk of osteoporosis and heart disease. While every woman’s experience is unique, research shows that diet can play a powerful role in easing symptoms and supporting long-term health. Eating a variety of whole, plant-based foods rich in calcium, fibre, healthy fats and natural phytoestrogens can help balance hormones, support bone and heart health and reduce inflammation. The Mediterranean diet has been associated with fewer menopausal symptoms and a reduced risk of chronic disease. Small, consistent changes to your plate can make a big difference in how you feel and thrive during this transition – here’s some advice to that end.
Foods to include in your diet
Phytoestrogens
Tofu, tempeh and edamame are plant compounds that can mimic oestrogen in the body. Further research is needed but these may help to reduce symptoms of menopause in some women.
Calcium-rich foods
Dairy and leafy greens such as kale, spinach, broccoli and pak choi are excellent sources of calcium and vitamin K, essential for bone health. Adequate intake of these nutrients, along with vitamin D, can help reduce the risk of osteoporosis post-menopause.
Oily fish
Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to support mood, cognitive function and cardiovascular health during menopause.
Wholegrains
Oats, brown rice, barley and quinoa provide dietary fibre and B vitamins. They can help with weight management and reduced risk of cardiovascular disease in postmenopausal women. The fibre found in wholegrains supports our gut microbes which play a role in how well your body can use phytoestrogens, and they also influence your oestrogen levels.
Nuts and seeds
Flax, chia and sesame seeds are high in lignans, which your body changes into phytoestrogens. They may help with symptoms, and are high in omega-3 fatty acids.
Foods to limit
Ultra-processed foods
Pastries, packaged snacks and ready meals are often high in added sugar, salt and unhealthy fats. Regular consumption has been linked to worse menopause symptoms and an increased risk of chronic health issues. Try to cook from scratch as often as possible.
Caffeine
Caffeine can trigger hot flushes and worsen sleep. Try decaffeinated drinks or mint tea which can be helpful for bloating and digestion, too.
What else can I do?
Exercise
In particular, weight-bearing, strength training and aerobic exercise are important for protecting bone health, supporting cardiovascular function, improving mood and reducing hot flashes. Aim for at least 150 minutes (moderate intensity) or 75 minutes (high intensity) exercise per week. Incorporate at least two strength-training exercises such as weight training, pilates or using resistance bands.
Prioritise sleep
Hormonal changes can disrupt sleep. Aim for seven-nine hours of sleep per night. Create a calm evening routine and reduce caffeine after midday.
Stress management
High levels of stress hormones can worsen menopause symptoms like irritability and brain fog. Mindfulness and relaxation techniques like yoga or meditation have been shown to help in reducing menopausal symptoms and improving emotional wellbeing. Try to incorporate small pockets of mindfulness or gratitude into your day.
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Dr Chintal Patel is a long-serving GP for the NHS as well as a food content creator, cookbook author and our newest regular contributor. She has a passion for nutrition and lifestyle medicine and aims to help people approach cooking and eating in a way that supports overall well-being. @drchintalskitchen
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