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When the first signs of menopause appear, women often turn to hormone replacement therapy (HRT). However, there’s another scientifically proven method that can help improve well-being during this transitional phase: changing your diet.
Dr. Megan Rossi, a renowned British dietitian and author specializing in gut health, shared insights on this topic.
First, let’s clarify some terms. Premenopause refers to the period in a woman’s life before her last menstrual period. After a year has passed since the last menstruation, menopause begins. Postmenopause is the period following menopause and lasts for the rest of a woman’s life. The term “climacteric” covers the whole transition, from the first irregularities in the menstrual cycle to the complete cessation of ovarian function.
Foods for Premenopause
According to Megan Rossi, a woman’s diet significantly impacts the intensity of symptoms such as hot flashes and night sweats. However, not everyone knows that certain foods can even delay the onset of menopause, effectively extending the premenopausal phase—sometimes by years.
This was demonstrated by a 2018 study conducted by the University of Leeds, published in the Journal of Epidemiology and Community Health. Participants who consumed at least 90 grams of fatty fish daily (such as mackerel, salmon, or trout) experienced menopause approximately three and a half years later than the average onset age of 51.
Women who ate legumes (like lentils, chickpeas, and beans) daily delayed menopause by about a year. In contrast, those who consumed a lot of processed grain products (like pasta and rice) experienced menopause on average a year and a half earlier.
Why is this the case? Fatty fish and legumes are the kinds of foods that gut microbes need to thrive. One of those microbes’ many roles is regulating estrogen levels, Megan Rossi explained. Estrogen is crucial for maintaining heart, blood vessel, brain, bone, and skin health.
As women reach the age of 40, estrogen production begins to decline. If they lack sufficient gut microbes to support optimal estrogen levels, menopausal symptoms may appear even earlier.
Therefore, as menopause approaches, it’s more important than ever to enrich your diet with plant-based foods and fatty fish.
Foods for Postmenopause
Researchers indicate that with the onset of menopause, women’s gut microbiomes begin to resemble those of men and lose their diversity. A recent study published in the journal Frontiers in Reproductive Health showed that during postmenopause, women typically lose lactobacilli, beneficial bacteria also found in fermented foods (like sauerkraut, kimchi, and yogurt).
Some experts recommend including at least one serving of live-culture yogurt in the daily diet, the Daily Mail reported.
What does Megan Rossi suggest to reduce the intensity of hot flashes? American scientists analyzed the diets of 17,000 women and reached some intriguing conclusions. Those participants who reduced their fat intake in favor of fruits, vegetables, and whole grains experienced significantly fewer hot flashes.
To combat these symptoms, include fatty fish in your diet. Also eat antioxidant-rich foods during this life stage, such as almonds, walnuts, berries, spinach, and high-cocoa dark chocolate. Drink tea, coffee, or red wine in moderation.
Even when following a healthy diet during menopause, keep an eye on blood sugar levels. A recent study in The Lancet found that women in postmenopause have higher blood sugar and insulin levels after meals compared with women in premenopause.
Cut sugar to help prevent weight gain, which is common during this transition. Loss of muscle mass during menopause contributes to weight gain. Stay physically active, even when you feel sluggish.
Megan Rossi also emphasizes that when hormones are working against you, good sleep matters. Colleagues at King’s College London found that sleep-deprived people tend to consume an extra 385 calories a day.
