Your menopause nutrition toolkit

Sandrine Olmi, a registered nutritional therapist, explains how good nutrition can help to support your health and wellbeing through perimenopause, menopause and beyond

The hormonal changes that take place during perimenopause and menopause can affect everything from our energy and body composition to our digestion and bone health. While there’s no single ‘menopause diet’, nourishing your body well can provide valuable support during this stage of life.

As oestrogen and progesterone start to decline, the body goes through a period of adjustment and its nutritional needs begin to change. We may need slightly less energy than before, but that doesn’t mean we need less food or should start restricting. In fact, getting enough nutrients becomes even more important. Protein and fibre become particularly valuable, while being more mindful of the amount and type of carbohydrates we eat can help support blood sugar, energy and weight management.

Changes in oestrogen can also affect digestion and how well we absorb and use certain nutrients, so supporting the gut and making every meal count can become more important. And we can’t look at food in isolation.

For many women between 45 and 55, the mental load is enormous. Think work, children, ageing parents and everything in between. At the same time, we can become more sensitive to stress, which can affect our appetite, food choices, blood sugar and ultimately our ability to manage our weight. This is why I prefer to focus on nourishing the body rather than simply telling women to eat less.

Put protein first
Protein intake and regular physical activity are two of the most important ways to support the body in building and maintaining muscle. This is particularly important during perimenopause, menopause and beyond. Protein, calcium and vitamin D intakes can reduce the risk of osteoporosis. Only studies on postmenopausal women exist, so we can assume that consuming those in perimenopause will have a preventative role for future years.

Go for greens and wholegrains
Vegetables from the cruciferous family such as kale, broccoli, cauliflower and other green leafy vegetables like spinach, rocket and Swiss chard are known to support the gut. This is particularly helpful if you experience symptoms of oestrogen dominance such as tender breasts, cramps, bloating etc. This is very common at the start of perimenopause.

Wholegrains are another useful addition. These include oats, wild or brown rice, quinoa and buckwheat. If you aren’t affected by gluten, you can also enjoy whole wheat and spelt. Wholegrains contain B vitamins, which are essential if you feel tired. They also help to curb the carb cravings that many women with hormonal symptoms experience.

Don’t be afraid of healthy fats
Healthy fats are the building blocks of female hormones. They are our friends – we shouldn’t be afraid of them. A little every day can help our body produce healthy hormones. Healthy fats include walnuts, olive oil, avocado, a small amount of organic butter, and oily fish like salmon, sardines and mackerel.

Ditch the diet mentality
Research shows that the risk of obesity in menopausal women is five times higher than before menopause. As oestrogen declines during menopause, the body can become less sensitive to insulin, making it harder to manage blood sugar effectively. This can encourage increased fat storage, particularly around the middle, and helps to explain why some women experience weight gain or find it harder to lose weight during and after menopause.

Nutrition can help to stabilise energy levels, support insulin sensitivity and preserve muscle mass – all of which become increasingly important through menopause. Rather than eating less or following restrictive diets, the focus can be on eating better by prioritising protein, fibre, healthy fats and minimally processed carbohydrates to support energy, appetite and overall health.

Discover phytoestrogens
Phytoestrogens are naturally occurring plant compounds that are structurally and functionally similar to oestrogen produced by the body, or that produce oestrogenic effects.

They are found in legumes such as chickpeas, lentils and beans and also in soy beans (organic), tofu, tempeh, flaxseeds, sesame seeds, berries, oats, barley, rice, alfalfa, apples, pomegranates, carrots and sweet potato. Research shows that phytoestrogens appear to reduce the frequency of hot flushes in menopausal women, without serious side effects. Interactions between certain soy products containing high amounts of tyramine (such as tofu and soy sauce), and monoamine oxidase inhibitors (a group of antidepressant drugs) have been reported. If you take any type of medicine, talk with your health care provider before using soy or other herbal products; some herbs and medicines interact in harmful ways.

Look after your gut
Prebiotics and probiotics such as Lactobacillus have been shown to increase bacterial diversity and improve overall health in menopausal women. Prebiotic foods include leeks, onion, garlic, oats, barley, underripe bananas and legumes. Probiotic foods include natural yogurt, kefir, miso, sauerkraut and kimchi. It is important to start introducing prebiotics and probiotics slowly because if you feel bloated when you eat certain foods, this is a sign that your gut is off balance. Adding probiotic-rich foods too quickly could make you feel worse before feeling better.

Check your key nutrients
The symptoms of perimenopause and menopause can be significantly reduced and made tolerable by achieving and maintaining a healthy nutritional status. However, research shows that nutrient deficiencies are high in postmenopausal women, so it is important to remain vigilant during both perimenopause and menopause. This includes low intake or absorption of calcium, vitamin D, magnesium, iron, and antioxidant compounds, frequently due to suboptimal dietary intake.

Because many women will experience heavy blood losses during perimenopause, they are at risk of becoming iron deficient and/or anaemic. The use of iron supplementation in women with iron deficiency may help to improve iron status and also alleviate many of the signs and symptoms associated with perimenopause (lethargy, depression etc.), including cognitive decline. However, it is important to assess levels with a suitable health practitioner before supplementing.

Magnesium and vitamin D are also important. Magnesium is implicated in muscle cramps, sleep disturbance and mood dysregulation. Vitamin D status is associated with skeletal muscle, cardiovascular disease, diabetes and menopausal symptoms in menopausal women. Calcium, vitamin D and magnesium are three essential minerals and vitamins that work together to preserve bone mineral density and strength.

There are some useful perimenopause and menopause complexes available. Because I always recommend a personalised approach, it is best to consult with a qualified practitioner to establish the best course of action to follow based on individual symptoms.

Timely changes in nutrition and a personalised selection of high-quality dietary supplements can ease the transition into menopause and improve quality of life.

Sandrine Olmi is a registered nutritional therapist, nutrigenomics specialist and the founder of Savoir Fayre Nutrition. To find out more, visit www.savoirfayre.co.uk

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