When life feels chaotic, food can be a comfort, a pleasure, and an uplifting ritual. However, cooking on time can often seem like an impossible task on the list, especially when there are different tastes to satisfy and the demands of the job. But as women enter their fourth and fifth decades, it's crucial to think about what we eat, and making just a few adjustments can improve our health and well-being.
“The emphasis should be on eating well, eating a variety of foods and foods that support bone and heart health,” says GP and advanced menopause specialist Dr Claire Phipps.
Think of a Mediterranean eating style, with lots of oily fish, whole grains, legumes, fruits and vegetables, good fats (e.g. avocado, olive oil), nuts and seeds, proteins and dairy products (calcium is essential for supporting bone density). Good health at this stage of life is best achieved with diet rather than supplements – 'our body uses it much better'.
That said, Phipps would recommend taking a vitamin D supplement, perhaps magnesium, as “it may be helpful for insomnia.”
While we need good fats (think avocado, nuts, seeds) – unlike saturated and trans fats found in processed and fried foods – to produce certain hormones, we also need them to nourish our gut microbiome.
“That's very important during menopause,” says Phipps. With all the challenges women face, “if the gut isn't functioning very well, it's not going to make you feel better.”
Fermented foods, such as kimchi and sauerkraut, can help with this because they contain probiotic live bacteria (as does live yogurt).
Chef Jane Baxter, co-author alongside Dr. Federica Amati of Recipes for a better menopausesuggests doubling it by adding kefir and chopped sauerkraut to a breakfast pancake batter, or mixing kefir with garlic, lemon zest and chopped herbs (tarragon, parsley, chives) to marinate meat (“it has an amazing effect on chicken” ).
Sauerkraut, meanwhile, works great with stewed vegetables, or a combination of eggs and toast, while kimchi would feel right at home in a seafood soup.
“You can also use kombucha with gin instead of tonic,” Baxter laughs, “but I didn't really say that.”
It is worth using herbs and spices as well. “They are a really good way to increase diversity in our diet and improve the microbiome,” says Joanna Lyall, nutritional therapist and founder of The Better Menopause. Add cinnamon to breakfast and smoothies as it can help lower blood sugar levels, while turmeric is “a wonderful anti-inflammatory spice”, and chili “can be good for boosting metabolism”.
Fresh ginger, notes Amati, “helps with symptoms of heartburn and nausea,” and it will brighten salad dressings. Baxter suggests whisking it with chopped pickled ginger, honey, rice vinegar, mirin, soy sauce and garlic, to sprinkle over cooked quinoa, puy lentils, buckwheat, vegetables (broccoli, green beans, pumpkin), nuts and herbs. “Quinoa and lentils are a great way to boost protein,” says Lyall. Protein, in combination with exercise, is especially important during menopause because lean muscle mass decreases.
“In Japan, women report fewer hot flashes and night sweats, and there is some evidence that foods rich in phytoestrogens [a plant compound which mimics some of the functions of oestrogen] can be very helpful,” says Phipps.
Soy products, such as tofu, are a good source, so try switching up your morning eggs with a mixture of tofu and vegetables. Another great way to start the day is with oats, which Lyall soaks overnight with chia seeds for extra protein and essential fats. Then get creative with toppings: “Blueberries or chopped banana, maybe some granola (homemade if you can), a handful of nuts and seeds, some peanut butter – it can still feel delicious.”
When it comes to vegetables, Lyall looks to rainbow colors to get “that diversity of nutrients, antioxidants, vitamins and minerals.”
Soups and salads are a good place to mix things up—and get an extra handful of spinach or kale. Come spring we'll be in asparagus, zucchini, broad beans and peas territory (frozen are fine), so Baxter might be inclined to combine them alongside herbs (fresh basil and mint) in a minestrone, but soups are also recommended. possibility of using lentils, which contain fiber, protein and iron.
For salad days, pile the roasted carrots on top of the bean puree and finish with a carrot pesto (use good olive oil and add some nuts too). Alternatively, Baxter “loves beetroot with oranges and caraway seeds”. This would also go well with oily fish (mackerel perhaps) and some yoghurt.
“From a heart health perspective, you need to think about omega-3, so you want at least one serving of oily fish a week,” says Nigel Denby, dietitian and founder of Harley Street at Home, which offers perimenopause and menopause . support through workshops and clinics.
However, certain foods can worsen symptoms in some women. For example, the enzyme that processes alcohol declines as we age, so if you're struggling with sleep, hot flashes and night sweats, Denby suggests giving up the booze.
Caffeine, a stimulant, is also not conducive to restful sleep, so Denby recommends avoiding caffeinated drinks after 3 p.m. Sweeteners in carbonated drinks can “make your bladder more irritable and make you want to urinate more often,” says Phipps, which is already a common symptom of menopause. Added sugars in confectionery can cause fluctuating blood sugars.
“This won't help with anxiety, which many women are also experiencing right now,” notes Denby.
Additionally, the reduction in estrogen causes metabolism to slow down, making weight gain more likely.
“As a result, many women start doing crazy diets, fasting and cutting out food groups, which is not beneficial,” says Phipps.
It's important to remember that eating and cooking can be a form of self-care.
“That goes a long way toward relieving menopausal symptoms,” Phipps adds.
“We eat for joy as well as nourishment.”
Of course, we want to avoid ultra-processed foods as much as possible (but that applies to every stage of life), but don't limit yourself.
“If you want the chocolate or the cake, don't feel guilty,” says Phipps.
“Just try to do 80% good and 20% bad.” – Guardian News