Nutritionist and women’s health advisor Emma Thornton explains how diet can affect the body during and post menopause.
The menopause is when a woman’s natural menstrual cycle finishes, which usually occurs between the ages of 45-55. Some women sail through the transition with mild symptoms, others experience weight gain and unregulated emotions. During this shift, a woman’s ovaries stop producing oestrogen and progesterone, meaning they may experience depressive episodes.
Nutritionist and women’s health advisor Emma Thornton informs women about how their diet affects their experience of the menopause. “The hormonal changes in the approach to the menopause (perimenopause) and the menopause itself, are a source of stress on the body, meaning our nutritional needs go up,” says Thornton. “Having a varied, whole-food diet can help to provide your body with all of the nutrients it needs and boost its ability to withstand symptoms during this stressful time.”
Medication and hormone replacement therapy (HRT) is available on the NHS, easing symptoms such as hot flushes and mood swings. Natural remedies have become increasingly popular, with recent medical research highlighting the benefits of implementing certain dietary and lifestyle changes.
Thornton explains how certain food groups and nutrients can affect general health during the menopause:
1. Bone Health
“Calcium is important to help conserve the health of the bones during menopause. As oestrogen levels gradually drop off, our bone mineral density risks dropping off quite dramatically too,” says Thornton.
A woman’s calcium levels begin to decrease from the age of 35. The depletion of oestrogen during menopause increases the rate of loss, which can exacerbate osteoporosis. Dairy products, such as milk, yoghurt and cheese contain calcium, phosphorus, magnesium, potassium and vitamins D and K all of which are essential for bone density. The British Dietetic Association (BDA) advise women to consume two or three portions of calcium-rich foods everyday which can include: 200ml of semi-skimmed milk, a matchbox size piece of cheese, a small yoghurt or a milk-based dessert such as custard or rice pudding.
2. Heart Health
According to the British Heart Foundation, the depletion of oestrogen post-menopause can increase the risk of heart attacks, strokes and coronary heart disease. Eating a heart-healthy diet can decrease cholesterol levels and blood pressure, benefitting the body post-menopause. “There isn’t just one singular nutrient that is the key when it comes to supporting heart health,” says Thornton, “the best approach is to combine a number of nutrients, from a whole food diet, in order to exert the best effects.”
Women are advised to cut down on their fatty meat consumption and switch to low saturated oils and spreads. “Limit pro-inflammatory fats including too much omega-6, saturated or trans fats which can readily be found in processed vegetable oils or baked goods,” Thornton says. She encourages women to “include more monounsaturated fatty acids found in nuts and seeds, or omega-3 found in oily fish, chia seeds, or flaxseed oil,” to keep their hearts healthy.
Eating the rainbow is highly encouraged. “A steady and consistent intake of multi-coloured and anti-oxidant packed berries is another sure way to help keep your heart and blood vessels healthy – the more vibrant the colour, the better,” says Thornton.
3. Hormone Regulation
Regulating hormones during the menopause can be challenging, as oestrogen and progestogen levels drop. Phytoestrogens are compounds that naturally occur in plants, and they work by gently mimicking oestrogen in the body.
“Phytoestrogens can gently activate oestrogen receptors when there isn’t enough natural oestrogen, and/or block our own natural oestrogen in the event of levels fluctuating too high; therefore, phytoestrogens can help to exert a nicely balancing effect during all stages of the menopause,” says Thornton.
Food sources of phytoestrogens include “sources of soy such as tofu, tempeh, soy (edamame) beans, miso or soy milk,” says Thornton. “Other dietary sources of phytoestrogens include flax seeds, sesame seeds, dried fruits, garlic and some fruits including peaches or berries.”
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