4 Foods to Eat More of During Menopause
Article by Olive Rosenvinge
Menopause – The Definition and an Explanation
The menopause is a normal event that 50% of the population will go through.
Officially, menopause is when your periods have stopped (for over 1 year), but the term often includes the years leading up to this point (perimenopause), and the several years that follow (post menopause).
Periods stop due to the ovaries running out of eggs. This means they make less estrogen, progesterone, and testosterone hormones.
Common symptoms of the menopause include hot flushes, night sweats, mood changes, tiredness and insomnia, poor mental focus and concentration, headaches, joint pain, low sex drive, vaginal dryness, and urinary and bladder problems.
During perimenopause and menopause, the gut can become disturbed and out of balance, causing symptoms such as bloating and changes in bowel movements. For example, looser or more frequent stools or even constipation.
Does it matter what you eat and drink during the Menopause?
Hormonal changes (which happen in menopause) can affect bone and heart health, as well as weight and mood. This is why it is so important to eat a well-balanced diet to support these hormonal fluctuations.
Eating healthy food can help to combat fatigue and boost energy, common symptoms of the menopause.
Foods which are high in Omega 3 fatty acids, B vitamins and Calcium can also improve mood. Foods which are rich in, Vitamin D, Iron, Magnesium and Calcium are also important for bone strength.
Maintaining a healthy weight is crucial for future health, especially for the heart and blood vessels.
Ensuring good gut health can improve emotional wellbeing and reduce inflammation.
The Mediterranean style of eating
Following a Mediterranean diet, which is high in vegetables, nuts, beans, seafood, and unsaturated fat, but low in processed foods, meats, salt and sugar, is best.
It has been shown to reduce inflammation, improve longevity and quality of life. Some women find this way of eating both beneficial for their energy and mood, but for their weight management as well.
Mediterranean style foods:
- High in Fibre – such as fruit and vegetables, wholegrains, legumes/pluses/beans, nuts and seeds
- High in Polyphenols – the natural plant compounds which have anti-inflammatory effects in the body
- High in Prebiotics - such as garlic, onions, apples, and bananas which stimulate the growth of good bacteria. Probiotic foods like live yogurt contain live bacteria and yeasts to help keep the gut bacteria in balance, as well as feeding the beneficial gut microbiota
- High in Omega-3 – such as seafood, fish and extra virgin olive oil
- Variety of Protein sources – with small amounts of meat
The 4 Foods you should start to include today:
1. Seeds
2. Turmeric
3. Legumes
4. Tofu
These 4 simples, delicious, yet affordable foods are supercharged with nutrition.
In particular, these 4 foods have anti-inflammatory benefits which is especially important during the perimenopause and menopause, as estrogen and testosterone levels decline. Estrogen and testosterone hormones are important as they have an anti-inflammatory effect within the body.
Seeds
Seeds are much more affordable than nuts, but they are no less beneficial.
They are nutritional powerhouses full of healthy fats, protein, minerals, and vitamins.
Not only do they bring a lovely crunchy texture to a meal, but they are also a source of protein and are a good source of omega 3 fatty acids, which are good for heart health and reduce inflammation in the body.
Seeds are full of prebiotics, which acts as important, naturally occurring food for the gut microbiota.
Seeds also provide calcium and magnesium, both of which are essential for bone health, mood and anxiety, all vital during the menopause.
Zinc is found in abundance within seeds, but especially Pumpkin Seeds. Zinc helps to supports the immune system, which can be negatively affected during the menopause due to the adverse impact menopause has on gut health. Zinc also assists in hormone production and regulation.
Try to include a wide variety of seeds in your diet, as this will ensure you are getting a wide array of benefits. Some key ones are hemp seeds, as they are rich in omega 3 fatty acids as well as protein. Sesame Seeds and Poppy Seeds can provide a great boost of Calcium to a diet too.
All seeds contain phytoestrogens, but Chia Seed and Flax Seed (also known as Linseed) and are the highest containing.
Flax seeds contain phytoestrogen lignans, and if eaten in regular and sufficient amounts, can have a mild estrogen and anti-estrogenic effect within the body. This is particularly important for menopausal and postmenopausal women.
Phytoestrogens found in certain foods are compounds that bind with estrogen receptor sites in our body, increasing their estrogenic effect. By acting in a similar way to human estrogen, these foods may help keep our hormones a little more balanced.
For an extra nutritional tip, try soaking your seeds overnight in filtered water (drain before eating). By doing this, you can enhance the bioavailability of nutrients and they are much easier to digest. This is because there’s a naturally occurring compound in most seeds that can interfere with the body’s ability to absorb iron, zinc, and calcium.
2. Turmeric
This sunshine-coloured spice is packed with polyphenols; natural compounds produced by plants which help support and feed the important microbiota within the gut. Supporting these good bugs becomes particularly important during the perimenopause and beyond, as they can become disrupted by the changing hormones.
Turmeric is known for its strong antioxidant and anti-inflammatory properties. The key compound in turmeric curcumin. However, this is poorly absorbed in the bloodstream. Therefore, by adding Black Pepper, which contains a compound called piperine, it can boost the absorption of curcumin in the bloodstream by up to 2,000%. Piperine also has anti-inflammatory properties.
Due to Menopause, hormone levels decline, namely estrogen and testosterone. This is important as estrogen and testosterone have anti-inflammatory effects on the body. Therefore, incorporating as many anti-inflammatory foods from our diet such as Turmeric is essential.
3. Legumes
Legumes are another cost effective and nutritional foods which are a central component of the Mediterranean style diet.
Legumes like beans, peas and lentils are low in saturated fat and contain valuable nutrients and minerals including calcium, magnesium and iron. They have been associated with a lower risk of cardiovascular disease, obesity, diabetes, and cancer. They are a good source of plant-based protein and loaded with fibre, which helps to keep blood sugars in balance. They also provide food for gut microbes and support regular bowel movements.
Legumes also contain tryptophan, which help the body manufacture serotonin. Serotonin regulates appetite and encourages a sounder sleep.
Legumes are loaded with prebiotics which helps support a healthy gut microbiota and maintain a healthy gut lining which imparts anti-inflammatory benefits.
Chickpeas can be a source of phytoestrogens, which are similar compounds to estrogen made in the body, which declines during the menopause.
Phytoestrogens can bind with estrogen receptor sites in our body, increasing their estrogenic effect. By acting in a similar way to human estrogen, these foods may help keep our hormones more balanced. It is important to note that these effects are much weaker than HRT (Hormone Replacement Therapy).
4. Tofu
Tofu is made from the pressed curds from soya milk. It is naturally low in saturated fat and can help to maintain normal cholesterol levels.
It contains beneficial phytoestrogen and phytonutrients, both of which support normal hormonal balance and bone health. This is especially important as menopausal and postmenopausal women are at a higher risk of developing osteoporosis.
The phytoestrogens found within Tofu are similar compounds to estrogen made in the body, which declines during the menopause.
Phytoestrogens, in particular isoflavones found within soy, may help to reduce frequency and severity of hot flushes and night sweats, common symptoms of the menopause.
This blog post was written by Olive Rosenvinge. Olive has a first class degree in Food Science and Nutrition from the University of Leeds and looks forward to a future career helping people to eat better to maximise our quality of life and debunking nutrition myths. Her interests and hobbies include running, cooking and often hosting weekly dinner parties and events for her family and friends. You can find her on Instagram @lusciouslylivs.
References:
Estrogen anti-inflammatory activity