1. Prioritise Phytoestrogens 

Phytoestrogens, found in soy products (tofu, tempeh, edamame), flaxseeds, and legumes, mimic oestrogen in the body and may help alleviate hot flashes and hormonal imbalances. Research suggests that consuming soy isoflavones can reduce the frequency and severity of hot flashes (Messina, 2014). 

2. Increase Calcium and Vitamin D 

Menopause accelerates bone loss due to declining estrogen levels, increasing the risk of osteoporosis. Dairy products, fortified plant-based milk, leafy greens, and fatty fish (like salmon) provide essential calcium and vitamin D. Adequate intake of these nutrients helps maintain bone density (Weaver et al., 2016). 

3. Balance Blood Sugar 

Hormonal shifts can cause insulin resistance and weight gain. Eating protein-rich foods (chicken, fish, eggs, tofu), fibre-rich whole grains, and healthy fats (avocados, nuts) can stabilise blood sugar levels and reduce cravings. A Mediterranean diet has been shown to improve metabolic health in postmenopausal women (Martínez-González et al., 2019). 

4. Support Heart Health 

The risk of heart disease rises after menopause due to increased LDL (bad cholesterol) and reduced HDL (good cholesterol). Omega-3 fatty acids in fatty fish, walnuts, and flaxseeds help improve cholesterol levels. Omega-3s have been shown to reduce inflammation and cardiovascular risks (Mozaffarian & Wu, 2012). 

5. Stay Hydrated and Reduce Trigger Foods 

Drinking enough water (at least 2 litres per day) can help reduce bloating and dry skin. Limiting caffeine, alcohol, and spicy foods may decrease hot flashes and night sweats (Freedman, 2014). 

For support with your menopause symptoms, please contact me to create a bespoke plan for you at 07530 6043254 or lisa.patton@sky.com

References 

• Freedman, R.R. (2014) ‘Menopausal hot flashes: Mechanisms, endocrinology, treatment’, Journal of Steroid Biochemistry and Molecular Biology, 142, pp. 115–120. 

• Martínez-González, M.A., Hershey, M.S., Zazpe, I. and Trichopoulou, A. (2019) ‘Transferability of the Mediterranean diet to non-Mediterranean countries. What is and what is not the Mediterranean diet’, Nutrients, 11(6), p. 1220. 

• Messina, M. (2014) ‘Soy foods, isoflavones, and the health of postmenopausal women’, The American Journal of Clinical Nutrition, 100(suppl_1), pp. 423S–430S. 

• Mozaffarian, D. and Wu, J.H.Y. (2012) ‘Omega-3 fatty acids and cardiovascular disease: Effects on risk factors, molecular pathways, and clinical events’, Journal of the American College of Cardiology, 58(20), pp. 2047–2067. 

• Weaver, C.M., Gordon, C.M., Janz, K.F., Kalkwarf, H.J., Lappe, J.M., Lewis, R., O’Karma, M., Wallace, T.C. and Zemel, B.S. (2016) ‘The National Osteoporosis Foundation’s position statement on peak bone mass development and lifestyle factors: A systematic review and implementation recommendations’, Osteoporosis International, 27(4), pp. 1281–1386.