Struggling with menopause symptoms? Discover 5 powerful foods that help balance hormones, ease hot flushes, and support metabolic health naturally.

Key takeaways

• Nutrition is a fantastic adjunct alongside your menopause treatment.
• Sweet potato, fennel, sage, rosemary, and linseeds can be great to include in your diet.
• Nutrition plays a crucial role during menopause due to hormonal fluctuations and changes in metabolic health.
• The selected foods contain phytoestrogens, which can help balance hormone levels.

Menopause is a natural stage of life that every woman will experience, usually between the ages of 45 and 55. This biological process marks the end of a woman's fertility cycle, and it's typically associated with various physical and emotional symptoms. This is due to hormonal changes, particularly with the decline in oestrogen levels.

These hormonal changes can result in an array of debilitating symptoms for many women. Optimising your diet and lifestyle can be a great way to help manage these symptoms.

Why nutrition is important during menopause

The hormonal fluctuations during menopause can lead to symptoms like hot flushes, night sweats, sleep disruptions, mood swings, weight gain and difficulty with weight loss. These changes are also often accompanied by shifts in metabolic health, which can have implications for heart health, brain health, bone health, and blood sugar levels.

These changes during menopause often involve women struggling to lose weight, primarily around the abdomen. A healthy diet can help manage this and reduce the risk of related health problems, such as heart disease and type 2 diabetes.

That's why a targeted menopause nutrition plan can be a game-changer. The right nutrition can help manage these symptoms and prevent long-term health issues. Furthermore, specific foods for menopause can provide natural sources of phytoestrogens, compounds that can mimic the function of oestrogen and thus help balance hormone levels.

5 best foods for menopause relief & how they help

It's important to seek the guidance of your doctor or an accredited practising dietitian to provide you with a tailored menopause diet plan that suits you. The following five foods are some of our favourites to include, amongst lots of fresh fruits and vegetables and lean proteins. Keep in mind that more research is needed in this specific area.

1. Sweet potato

Sweet potatoes are a nutrient powerhouse, rich in dietary fiber, vitamin A, and vitamin C, which support digestion, skin health, and immune function.

Additionally, sweet potatoes have a low glycaemic index. This means they release sugar into the bloodstream slowly, avoiding spikes in blood glucose levels—an important factor considering the potential changes in insulin sensitivity during menopause.

• Low Glycemic Index: Helps stabilise blood sugar levels and manage weight gain.
• Rich in Antioxidants: Supports skin health and reduces inflammation.
• Promotes Digestive Health: Fibre helps prevent bloating and supports gut health.

Tip: Swap white potatoes for sweet potatoes in meals to boost fibre and vitamins.

2. Fennel

Fennel is a phytoestrogenic vegetable that may help balance hormones and reduce menopause symptoms. Importantly, fennel is considered a phytoestrogenic food. Research suggests that it may help with menopausal symptoms like hot flashes and sleep disturbances.

• May Alleviate Hot Flashes & Sleep Issues: Contains natural compounds that mimic estrogen.
• Supports Digestion: Helps with bloating and gut discomfort.
• Anti-Inflammatory Properties: Reduces oxidative stress in the body.

Tip: Add fresh fennel to salads or steep it into a tea for digestive relief.

3. Sage

Sage is a powerful herb with potential benefits for menopause. Studies have indicated that sage can help reduce the frequency and intensity of hot flashes, one of the most common menopause symptoms.

Sage has also been linked to cognitive support, potentially helping with memory and concentration issues that some women experience during menopause.

Tip: Drink sage tea daily to naturally ease menopause symptoms.

4. Rosemary

Rosemary is packed with antioxidants, which are crucial for overall health, especially during periods of hormonal change like menopause.

Antioxidants combat oxidative stress, which can increase during menopause, contributing to inflammation and a higher risk of chronic diseases.

• Supports Brain Function: May enhance focus and mental clarity.
• Reduces Inflammation: Can help counteract menopause-related oxidative stress.
• Aids Circulation: Supports heart health and blood pressure regulation.

Tip: Add fresh rosemary to roasted vegetables or soups for extra flavour and health benefits.

5. Linseeds

Linseeds, also known as flaxseeds, are a fantastic addition to your daily meals. They're one of the richest sources of lignans, a type of phytoestrogen that may help to balance hormone levels during menopause.

Additionally, linseeds are a good source of dietary fibre and omega-3 fatty acids. These nutrients support heart health, digestive health, and can help manage weight—all important considerations during menopause.

• Supports Hormone Balance: Lignans may help regulate oestrogen levels.
• Good for Heart & Digestive Health: High in fibre and healthy fats.
• Aids Weight Management: Can help with satiety and curb cravings.

Tip: Add ground linseeds to porridge, smoothies, or yoghurt for an easy nutritional boost.

Embracing menopause with nutrition

Menopause is a significant transition, but it doesn't have to be an unpleasant experience. A well-balanced diet can be a fantastic adjunct to help you manage symptoms and support your overall health and body weight. It's important to remember that you are unique, and your menopause experience is unique too — so tailoring your diet and lifestyle to suit you is key.

In addition to a balanced diet, tools like the Vively app can further support your journey through menopause. Vively is a metabolic health app that provides personalised insights into your glucose control. Maintaining balanced blood sugar levels is crucial during menopause due to potential changes in insulin sensitivity, and Vively can assist in monitoring and managing these changes.

By taking control of your nutrition and leveraging the right tools, you can navigate menopause confidently, focusing on your wellbeing and embracing this new chapter of life with optimism and strength.