Menopause: Foods to ease symptoms

6th Aug 2024

Menopause is a life stage for half the world's population, but experiences vary hugely. Here are 5 evidence-based foods that may ease the menopause transition by lowering hot flashes, night sweats, brain fog and the risk of heart disease.

Key points

• How could food help?
• 1. Protein-rich foods
• 2. At least 3 portions of fruit and vegetables per meal
• 3. Soy foods
• 4. Calcium-rich foods
• 5. Omega-3 fatty acids
• Extra menopause-supportive ingredients
• Other ways to help

How could food help?

Research suggests that a healthy diet, featuring specific foods and nutrients, could help prevent or ease symptoms by:

1. Regulating inflammation
2. Lowering oxidative stress
3. Improving blood glucose control and insulin resistance
4. Supporting a healthy gut microbiome
5. Maintaining a healthy weight and preserving muscle mass

Overall, a Mediterranean-style diet – rich in vegetables, fruits, healthy unsaturated fats, fish, nuts, and whole grains— has been linked to fewer menopausal symptoms.

1. Protein-rich foods

• Why? Higher protein intake is linked to a lower risk of fracture and higher bone mineral density in post-menopausal women. It also helps minimise weight gain and preserve muscle mass (when coupled with exercise), which is crucial for overall health.
• How much? Most should aim for at least 20g per meal. But more specifically I’d be aiming for 1.5g of protein per kilogram of body weight.
• Add more: Plant proteins like legumes, tofu tempeh, edamame, nuts and seeds. They’re particularly beneficial because they come with fibre and phytochemicals.

2. At least 3 portions of fruit and vegetables per meal

• Why? Eating more fruits and vegetables is linked to fewer menopausal symptoms and better heart health, including improved cholesterol levels and a 24% lower risk of heart disease. They provide fibre, nutrients and beneficial plant compounds that help lower inflammation, aid weight management and support digestion.
• How much? The most benefits are seen with 800g a day, or about 3 portions per meal plus a piece of fruit.
• Add to your meals: Apples, pears, citrus fruits, green leafy vegetables (spinach, kale, lettuce, chicory) and cruciferous vegetables (broccoli, cabbage, cauliflower)

3. Soy foods

• Why? They contain ‘isoflavones’ that have weak estrogen-like effects in the body. In clinical trials, postmenopausal women who eat high amounts of dietary soy protein generally have fewer and less intense hot flashes and night sweats than those who eat less soy, although the evidence is still mixed. There is also evidence for improved cholesterol levels and bone health.
• Add to your meals: Minimally processed soy foods like edamame, tempeh, tofu, and miso.

4. Calcium-rich foods

• Why? The drop in estrogen levels that happens during the menopause transition can lower calcium absorption and, over time, lead to weaker bones and an increased risk of fractures. To help preserve bone health, it’s recommended that women over 50 get about 1200 mg of calcium each day.
• Add to your meals: Dairy products (yoghurt, milk, kefir and cheese), canned sardines and salmon with bones, tofu and soybeans and certain vegetables, such as kale, spinach, broccoli, and Chinese cabbage.

5. Omega-3 fatty acids

• Why? Eating a diet rich in omega-3 fats is essential for brain health, heart health and reducing inflammation. This is particularly important during menopause when chronic inflammation can exacerbate symptoms and increase the risk of health conditions. They can help improve mood, reduce the risk of depression, and support cognitive function.
• Food sources: Oily fish and seafood, particularly salmon, herring, mackerel, and sardines, and plant sources such as flaxseeds, chia seeds, and walnuts.

Extra menopause-supportive ingredients

• Citrus fruits like grapefruits, lemons, limes and oranges. They are especially rich in flavanones, such as naringenin and hesperetin, which may help protect blood vessels and lower the risk of heart disease through their antioxidant and anti-inflammatory effects. A recent trial in post-menopausal women found that grapefruit juice (~340 mL, providing 210 mg naringenin) daily for 6 months lowered arterial stiffness. (Habauzit et al. Am J Clin Nutr. 2015)
• B vitamins found in leafy greens, whole grains, beans, and nuts. They support energy levels, and brain function and help manage stress and mood. Observational studies show that intake of B vitamins is associated with bone mineral density and risk of depression. One study in 262 women aged 40-65 found that vitamin B6 reduced the severity of hot flushes by 8%.
• Magnesium-rich foods like pumpkin seeds, chia seeds, almonds, cashews, leafy greens, black beans, kidney beans, edamame and whole grains. It’s essential for adequate calcium absorption and is involved in over 300 biochemical reactions in the body. Some research shows that increasing magnesium intake might increase bone mineral density in postmenopausal women. Most people get enough from their diet.
• Probiotic-rich foods like kefir, yoghurt and sauerkraut. They support a healthy gut microbiome and help lower inflammation. Small trials in post-menopausal women found that probiotic supplements increased bone mineral density, suggesting it could slow down bone loss.

• Anti-inflammatory spices – more in this episode.
• Herbs like black cohosh, ginseng, red clover and sage. More in my podcast with Dr Anne Henderson.
• Pomegranate – In some studies, pomegranate improved the severity of hot flashes severity and menopause symptoms. But the studies are still very limited – they often involve small numbers of people and aren’t always set up in the best way, so we can’t be completely sure about all the benefits. It’s promising, but we need more solid research with bigger groups to really understand how effective it is for menopause and any other health benefits.
• Prunes - In a 12-month RCT known as the ‘Prune study’, a 50-g daily dose of prunes preserved bone mineral density in postmenopausal women, compared to control.
• Any foods that lower cholesterol and blood pressure - check out our full episode on cholesterol-lowering foods.

Other ways to help

• Staying hydrated: Drinking enough water helps control appetite, improve metabolism and make exercise more efficient.
• Exercising regularly: It can reduce symptoms like hot flashes and improve sleep, mood, and heart health. Studies show that when menopausal women do strength exercises, they get stronger, have better bone density, and see improvements in heart rate, blood pressure, and hot flashes compared to those who don’t exercise. According to a new study led by UCL researchers, menopausal women who regularly swim in cold water report significant improvements in their physical and mental symptoms.
• Prioritising sleep: Try developing a bedtime routine with calming activities like a warm bath or reading. Keep your bedroom cool, dark and quiet, and use relaxation techniques like deep breathing.