Menopause is a natural transition in every woman’s life, yet the symptoms can be challenging and, at times, overwhelming. The decline in oestrogen levels brings about multiple physiological changes, from joint pain and muscle aches (there's even a potential association with frozen shoulder), to brain fog, anxiety, and palpitations. While every woman’s experience is unique (you can read about my journey in a separate blog post), nutrition plays a crucial role in supporting the body through the transition of perimenopause and throughout your third life stage - postmenopause.
Understanding the Role of Oestrogen
Oestrogen is a key hormone involved in many bodily functions beyond reproductive health. It supports bone density, regulates mood, influences cognitive function, and plays a vital role in cardiovascular health. When oestrogen levels decline during menopause, the body experiences a cascade of changes that may lead to a variety of symptoms.
To help ease these changes, adopting a diet rich in essential nutrients can provide the body with the support it needs.
Key Nutrients for Menopausal Support
1. Phytoestrogens: Nature’s Oestrogen Mimics
Phytoestrogens are not really oestrogens, but are plant-based compounds that weakly bind to oestrogen receptors on cells. Including these in your diet may help to reduce some menopausal symptoms.
Foods rich in phytoestrogens:
Soy products (tofu, tempeh, miso, edamame)
Flaxseeds
Lentils and chickpeas
Sesame seeds
2. Omega-3 Fatty Acids for Joint & Brain Health
The decline in oestrogen may contribute to increased inflammation, leading to joint and muscle pain, and cognitive changes such as brain fog. Omega-3 fatty acids have anti-inflammatory properties that support joint health and brain function.
Sources of omega-3s:
Oily fish (salmon, mackerel, sardines, anchovies)
Chia seeds and flaxseeds
Walnuts
Algal oil (for plant-based omega-3s)
3. Magnesium for Muscle Relaxation & Mood Regulation
Magnesium plays a key role in muscle function, sleep quality, and mood regulation. Many menopausal women experience muscle aches, anxiety, and disrupted sleep, all of which may be supported by appropriate magnesium intake.
Sources of magnesium:
Leafy greens (spinach, kale)
Nuts and seeds (almonds, pumpkin seeds)
Dark chocolate (70% cocoa or higher)
Whole grains (quinoa, brown rice)
4. Vitamin D & Calcium for Bone Health
The decline in oestrogen levels increases the risk of osteoporosis. Calcium and vitamin D work together to support bone density and prevent fractures.
Sources of calcium:
Dairy products (yoghurt, cheese, milk)
Leafy greens (broccoli, collard greens)
Almonds
Sardines with bones
Sources of vitamin D:
Sunlight exposure (without SPF)
Oily fish
Mushrooms
5. B Vitamins for Energy & Brain Function
B vitamins, particularly B6, B9 (folate), and B12, support cognitive function, energy production, and nervous system health, helping to combat fatigue and brain fog.
Sources of B vitamins:
Eggs
Lean meats and fish
Legumes and whole grains
Nutritional yeast (a good source of B12 for vegans)
Lifestyle & Dietary Strategies to Support Menopause
Balance Blood Sugar Levels
Fluctuating blood sugar can affect hormone levels, contributing to mood swings, fatigue, and weight gain.
To stabilise blood sugar levels:
Choose complex carbohydrates (whole grains, legumes, vegetables) over refined sugars.
Have a portion of protein (palm-sized) and/or healthy fats with every meal to slow glucose absorption.
Reduce or remove caffeine and alcohol, as these can spike blood sugar resulting in energy crashes and hot flushes.
Stay Hydrated
Dehydration can exacerbate symptoms like fatigue, headaches, and dry skin. Aim for at least 8 glasses of water daily and include herbal teas to support hydration.
Support Gut Health
Gut health plays a vital role in hormone metabolism. A balanced gut microbiome can improve digestion, mood, and overall wellbeing (see separate blog post).
Include probiotic foods (yoghurt, kefir, sauerkraut, kimchi, miso).
Eat fibre-rich foods (vegetables, legumes, whole grains) to nourish gut bacteria.
Mindful Eating & Stress Reduction
High stress levels can affect menopausal symptoms by increasing cortisol, the body's main stress hormone. This may contribute to weight gain, sleep disturbances, and mood changes.
Practice stress-reducing techniques such as:
Deep breathing exercises
Gentle movement (yoga, walking, tai chi)
Mindfulness and/or meditation
Prioritising sleep and time for relaxation
See my blog post titled 'Unlocking the Vagus Nerve' for more information
Exercise and Activity
Staying active during menopause is essential for both physical and mental well-being. Regular exercise helps counteract the decline in oestrogen by maintaining muscle mass, supporting bone density, and reducing the risk of osteoporosis. Incorporating strength training into your routine is key not just for muscle and bone mass but also for blood sugar regulation and overall health.
Exercise also plays a crucial role in cardiovascular health, as oestrogen naturally protects the heart, and its decline can increase the risk of heart disease.
Additionally, movement helps manage stress, improve mood, and enhance cognitive function, reducing symptoms like anxiety, brain fog, and sleep disturbances.
Finding a form of movement you enjoy can make a significant difference in how you feel during this transition whether it's gym classes, running, strength training, yoga, brisk walking, or dancing.
Should You Consider Supplements?
While a nutrient-dense diet is the best way to obtain essential vitamins and minerals, some women may benefit from supplements. If you’re experiencing severe symptoms or struggling to meet your nutritional needs through food alone, consider discussing your specific needs with a qualified nutritional therapist.
Common supplements for menopause support:
Omega-3 fish oil
Magnesium glycinate (for better absorption and relaxation)
Vitamin D & K2 (for bone health)
Ashwagandha or Rhodiola (for stress and adrenal support)
Note: It is always advisable to consult a healthcare professional before taking supplements. e.g. certain supplements may interact with medications and dosages are important to ensure safe intake.
Final Thoughts
Menopause is unique for every woman, and nutritional support can make a significant difference in how you experience the transition of perimenopause, and, your third life stage of postmenopause, whether you are on HRT or not.
By incorporating phytoestrogen-rich foods, balancing blood sugar, supporting gut health, and focusing on key vitamins and minerals, you can nourish and support your body while the common symptoms associated with menopause.
If you're looking for personalised guidance tailored to your specific symptoms and lifestyle, consider working with a nutritional therapist to develop an individualised plan that truly supports your ongoing wellbeing.
Your body is undergoing a profound change—let’s support it with the nourishment it deserves!