A healthy diet is important during menopause. Learn about the top 5 foods to minimise during menopause to help manage your symptoms and improve your overall health.

Key takeaways

• Menopause is a natural transition in a woman's life that can cause various symptoms.
• Some women may find that reducing their intake of coffee, alcohol, spicy foods and sugary foods may help to improve their symptoms.
• Nutrition plays a crucial role in managing menopause symptoms and improving overall health.
• Seeking professional advice can be helpful to determine a personalised menopause diet plan.
• The Vively app can be beneficial for managing menopause-related glucose control issues.

Menopause is a natural occurrence that happens in women's lives. It marks the gradual cessation of their reproductive function, resulting in the end of menstrual periods. While menopause is a natural process, it can be difficult for many women. Nutrition can play a vital role for many women in managing their menopause symptoms and improving quality of life.

What is menopause?

Menopause is a natural transition for women when the body gradually stops producing oestrogen and progesterone, leading to the end of menstruation. This typically happens between the ages of 45 and 55. However, menopause can occur earlier or later, depending on various factors such as genetics, metabolic health, lifestyle, stress and associated medical conditions. During menopause, the ovaries stop producing eggs, meaning getting pregnant naturally is not possible.

Common symptoms include:

• Hot flushes and night sweats
• Central weight gain and difficulty with weight loss
• Changes in libido and body image
• Mood swings
• Anxiety and depression
• Insomnia and sleep disturbances
• Vaginal dryness
• Heart palpitations
• Joint aches
• Fatigue

Nutrition for menopause

During menopause, hormonal changes can lead to various health problems such as insomnia, mood issues, weight gain, reduced bone health, decreased muscle mass, heart disease, and type 2 diabetes. A healthy, balanced diet can help manage these symptoms and improve overall health. It is important that nutrition is considered alongside your other menopausal support.

A diet rich in fruits, vegetables, unprocessed whole grains, nuts, seeds, berries and lean proteins can help to reduce the risk of chronic diseases, and help you manage weight. Minimising the following foods may help, however more research is needed.

Coffee

Some women may find coffee exacerbates their menopause symptoms, particularly sleep-related symptoms. Caffeine is a stimulant that can interfere with sleep and may increase hot flashes, migraines, irritability and mood swings. Women who experience sleep disturbances during menopause may find reducing their coffee intake helpful. This may include other caffeine sources such as tea, chocolate, and energy drinks.

Reducing stress is a vital recommendation to help a woman thrive during this time. Caffeine is a stimulant for the nervous system, which is not recommended for a nervous system under extra stress like menopause. Caffeine also depletes the body of magnesium, a key nutrient that helps with relaxation, sleep and metabolic health.

Alcohol

Alcohol may disrupt sleep, increase hot flashes, and contribute to mood swings, cognitive impairment and depression in some menopausal women. Alcohol has a heating effect on the body and is a common trigger to bring on a hot flash. It is also associated with middle of the night insomnia. Alcohol depletes the body of key nervous system nutrients, such as vitamin B1, B2, B6 and B9.

Some women may find that reducing their alcohol intake can help improve these symptoms. If you think alcohol may be affecting your symptoms, please speak to your doctor to get personalised advice.

Spicy foods

Spicy foods such as chilli, cayenne pepper and ginger may contribute to hot flashes and sweating in some menopausal women. Women who experience hot flashes, heart palpitations, night sweats and general sweating may find reducing spicy foods improves these symptoms.

High sugar foods

Some research shows that reducing high amounts of sugary foods can be helpful. Excessive sugar is a stressor on the body due to its effects on metabolism. It depletes the body of key nutrients such as magnesium, vitamin C, and zinc, which all play a role in insulin regulation.

Hormonal changes during menopause can make you more insulin resistant, meaning your body has a harder time using insulin to regulate blood sugar levels. Consuming sugary foods and drinks can cause blood sugar levels to spike, which can further exacerbate insulin resistance, weight gain and increase the risk of developing type 2 diabetes.

Consuming high sugar and processed foods may also contribute to weight gain, which is a common experience during menopause. Excess weight can further worsen insulin resistance, increase the risk of heart disease, and exacerbate menopausal symptoms such as hot flashes and mood swings. It also has an impact on fatigue and body image issues which are both common complaints during this time.

Get help from a nutrition professional

Every woman's menopause experience is unique. Your dietary needs may differ based on various factors such as age, health status, and lifestyle.

Seeking professional advice from a health care practitioner can help you develop a personalised menopause nutritional plan. Tailored recommendations can help to manage menopause symptoms and reduce the risk of chronic diseases.

The Vively app can be beneficial for managing menopause-related glucose control issues and support you in making healthy behavioural change. Tracking things such as stress, glucose spikes, sleep and exercise, and gaining insights that are unique to you, can be a game changer during these transitional periods in life. By making simple changes to your diet and lifestyle, you can help to manage your menopause symptoms and live a healthier life.