“In conversations about menopause, there are women who always say ‘I’ve got the menopause’,” explains , a naturopath and herbalist at Jean Hailes’ specialist clinics.
“But menopause is not something you catch. It's something that happens. It's literally the last menstrual period you ever have because you’ve run out of eggs."
According to, one in five women won’t have any symptoms during menopause while one in five will endure severe symptoms. However, the majority – three out of five women – will experience mild-to-moderate symptoms. These include hot flushes, night sweats, vaginal dryness, low libido and.
The average age of menopause in Australia is 51-52 years. At this time some specific diet and lifestyle changes may help women to manage this transition. Here are four things you can do to eat your way through menopause.
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What to eat to balance your hormones
Boost soy intake
Eating foods containing phytoestrogens may be useful for some women. Phytoestrogens are the natural compounds in plants that behave in similar ways to oestrogen – the hormone that fluctuates during menopause, causing symptoms.
“The most reliable phytoestrogens are found in soy,” says Villella. “A third of the population have a bacteria in their gut that allows these particular phytoestrogens in soy to be converted to a more potent form. If you are a woman in this group and you eat the equivalent of 150-200 grams of tofu or 100 grams of tempeh [a day], it may actually help [to relieve] hot flushes, aches and pains and some of the hormonal symptoms.”
The most reliable phytoestrogens are found in soy.
If you're not a big fan of soy, phytoestrogens are found in other foods in lesser amounts like chickpeas, sprouted foods, linseed, flaxseeds and grains.
Women with thyroid issues and those who have had breast cancer should always consult a doctor for personalised advice before changing their diet.
Increase your calcium levels
One of the more silent symptoms of , caused by oestrogen deficiency and age-related processes.
Antonia Wright, Accredited Practising Dietitian at , explains that oestrogen helps the body to absorb calcium from food and reabsorb calcium into bones. “But when you go through menopause, you have lower oestrogen levels,” says Wright, a spokesperson for Dietitians Australia. “Low oestrogen may cause bones to break down and the calcium to be taken out [to be redirected] back into the body.”
Osteoporosis could develop if are not restored – a condition where bones become porous and brittle, and can break easily.
This is why the recommended intake of calcium-rich foods changes from from menopause. One serving size is equivalent to 250mls of milk, 200 grams of yoghurt or 40 grams of cheese.
“Look to increase your intake by choosing calcium-rich products that are low fat, like low-fat milk or yoghurt. If you are on a lactose-free diet or plant-based diet, it’s important to choose alternative dairy products that are fortified with calcium.”
Stick to a Mediterranean diet
Research shows that obese women going through menopause benefited greatly when they stuck to a Mediterranean diet.
It was thought that the plant-based diet –that’s low in saturated fats and high in omega-3 fatty acids and vitamins, minerals, and phytochemicals – provided anti-inflammatory and antioxidant activities.
In particular, legume consumption was shown to lower the severity of symptoms like hot flashes, palpitations, insomnia, muscle and joint pain, sexual problems, bladder problems, and vaginal dryness. Extra virgin olive oil was associated with a reduction in psychological symptoms like depressive mood, irritability, anxiety and tiredness.
“Women report that if you're eating a Mediterranean diet or having more wholefoods, you may feel a lot better than if you didn’t follow this kind of diet,” Villella says. “That doesn’t mean that you won’t experience any symptoms at all, but you’ll be able to cope with the symptoms of menopause a lot better.”
Avoid food and drink triggers
It’s also vital to avoid food triggers like alcohol, spicy foods (if you’re not used to them) and caffeine. Villella explains that they can trigger hot flashes and night sweats by altering the body’s heat regulation mechanisms and disturbing your sleep. Highly processed foods may also promote inflammation throughout the body and create unwanted symptoms.
Women report that if you're eating a Mediterranean diet or having more wholefoods, you may feel a lot better than if you didn’t follow this kind of diet.
A positive life change
The bottom line is that menopause marks a transition to a new, positive phase of life. Villella believes that women can seize the opportunity to nourish their bodies by eating the right kind of food. “To do this, you will need to take time to shop and prepare nourishing meals.
“Look at the time it takes to do all of these things as an investment in your long-term health and wellbeing – not necessarily for today, but for tomorrow and the years ahead.”
The information in this report is a guide only. It is best to consult your doctor for additional advice tailored to your problem or situation.
