When the first signs of menopause appear, women often turn to hormone replacement therapy (HRT). However, there’s another scientifically proven method that can help improve well-being during this transitional phase: adjusting one’s diet.
Dr. Megan Rossi, a renowned British dietitian and author specializing in gut health, shared insights on this topic.
First, let’s clarify some terms. Premenopause refers to the period in a woman’s life before her last menstrual period. After a year has passed since the last menstruation, the menopause phase begins. Postmenopause is the period following menopause and lasts until the end of life. The term “climax” encompasses a broader concept, referring to the gradual decline of ovarian function from the first irregularities in the menstrual cycle to its complete cessation.
Foods for Premenopause
According to Megan Rossi, a woman’s diet significantly impacts the intensity of symptoms such as hot flashes and night sweats. However, not everyone knows that certain foods can even delay the onset of menopause, effectively extending what is known as the premenopausal phase—sometimes by years.
This was demonstrated by a 2018 study conducted by the University of Leeds, published in the Journal of Epidemiology and Community Health. Participants who consumed at least 90 grams of fatty fish daily (such as mackerel, salmon, or trout) experienced menopause approximately three and a half years later than the average onset age (51 years).
Women who ate legumes (like lentils, chickpeas, and beans) daily delayed menopause by about a year. In contrast, those who consumed a lot of processed grain products (like pasta and rice) experienced menopause on average a year and a half earlier.
Why is this the case? Fatty fish and legumes are precisely the foods that gut microbes need to thrive. One of their many roles is regulating estrogen levels, explained Megan Rossi. This hormone is crucial for maintaining heart, blood vessel, brain, bone, and skin health.
As women reach the age of 40, estrogen production begins to decline. If they lack sufficient gut microbes to support optimal estrogen levels, menopausal symptoms may manifest even earlier.
Therefore, as menopause approaches, it’s more important than ever to enrich one’s diet with plant-based foods and fatty fish.
Foods for Postmenopause
Researchers indicate that with the onset of menopause, women’s gut microbiomes begin to resemble those of men and lose their diversity. A recent study published in the journal Frontiers in Reproductive Health showed that during postmenopause, women typically lose lactobacilli, beneficial bacteria also found in fermented foods (like sauerkraut, kimchi, and yogurt).
Experts recommend that women include at least one serving of live yogurt in their daily diet, as reported by the Daily Mail.
What does Megan Rossi suggest might help reduce the intensity of hot flashes? American scientists analyzed the diets of 17,000 women and reached some intriguing conclusions. Those participants who reduced their fat intake in favor of fruits, vegetables, and whole grains experienced significantly fewer hot flashes.
To combat these symptoms, it’s also beneficial to incorporate fatty fish into the diet. In addition to that, the expert advises consuming other antioxidant-rich foods during this life stage, such as almonds, walnuts, berries, spinach, and dark chocolate with high cocoa content. Additionally, drinking tea, coffee, and red wine—of course, in moderation—can be helpful.
Despite following a healthy diet during menopause, it’s essential to monitor blood sugar levels. According to a recent study published in the journal Lancet, women in postmenopause have higher blood sugar and insulin levels after meals compared to those in premenopause.
Reducing sugar intake can also help combat weight gain, which women are prone to during this transitional period. One reason for weight gain is the loss of muscle mass during menopause. Therefore, it’s crucial to engage in regular physical activity, even when feeling sluggish.
Moreover, as Megan Rossi emphasizes, when hormones are working against you, getting a good night’s sleep is vital. Colleagues of the dietitian at King’s College London found that sleep-deprived individuals tend to consume an extra 385 calories daily.