Healthy fat-rich foods: These are foods that are rich in saturated and omega-3 fatty acids.Read more on the importance of eating plenty of nutrient-dense, phytonutrient-rich foods. Cruciferous veggies: Cruciferous vegetables such as broccoli, cauliflower, brussel sprouts and cabbage contain several powerful nutrients that help metabolise oestrogenic molecules.The best way to approach this is to look at foods that will help to balance oestrogen levels within the body. Over time, as the body adjusts, symptoms will reduce but can be distressing when at their worst. The change in oestrogen and progesterone production affects the functioning of a woman’s body. Oestrogen and progesterone are responsible for regulating the menstrual cycle, so the menstrual cycle therefore stops when these two hormones are no longer secreted, as there are no longer any follicles (eggs) for release. It signifies that there are no longer any follicles (which contain a woman’s eggs) left in the ovaries.ĭuring this time, the ovaries essentially shut down and they no longer secrete oestrogen and progesterone a woman’s two key sex hormones. The menopause occurs when a woman has her last period. It is normally after this that women start to experience some of the more common symptoms such as hot flushes. The first signs to look out for are any irregularities with the menstrual cycle these could be anything from an unusually shorter or longer cycle, very light or heavy bleeding or skipping a cycle for example. How do I know if I am menopausal?Įvery woman’s experience of the menopause is different, but the average age range is anywhere between 40-55. We caught up with our Herbal Education Specialist, Holly Huntley, to explore the causes of menopausal symptoms, why they occur and natural relief using diet and nurturing daily practices. However, for many women, these hormonal changes can create unwanted emotional and physical symptoms, such as hot flushes, night sweats, loss of sex drive, weight gain and mood changes. Going through the menopause marks the beginning of a new period in a woman’s life and can be a time for renewed self-confidence. However, the evidence is mixed.Natural ways to relieve the symptoms of menopause Bottom Line:įoods rich in phytoestrogens may have modest benefits for hot flashes and heart disease risk. However, the debate continues over whether soy products are good or bad for you.Įvidence suggests that real food sources of phytoestrogens are better than supplements or processed foods with added soy protein ( 17, 18). One study found that diets high in soy were associated with reduced cholesterol levels, blood pressure and reduced severity of hot flashes and night sweats among women who were starting to enter menopause ( 16). However, the phytoestrogen content in foods varies depending on processing methods. The high intake of phytoestrogens in Asian countries such as Japan is thought to be the reason why menopausal women in these places rarely experience hot flashes.įoods rich in phytoestrogens include soybeans and soy products, tofu, tempeh, flaxseeds, linseeds, sesame seeds and beans. Therefore, they may help balance hormones. Phytoestrogens are naturally occurring plant compounds that can mimic the effects of estrogen in the body. Bottom Line:Ī diet rich in calcium and vitamin D is important to prevent the bone loss that can occur during menopause. Rich dietary sources include oily fish, eggs, cod liver oil and foods fortified with vitamin D. If you aren’t out in the sun much or if you cover up your skin, either taking a supplement or increasing food sources of vitamin D may be important.
However, as you get older, your skin gets less efficient at making it. Sunlight is your main source of vitamin D, since your skin produces it when exposed to the sun. It’s also plentiful in tofu, beans, sardines and other foods.Īdditionally, calcium-fortified foods are also good sources, including certain cereals, fruit juice or milk alternatives. Green, leafy vegetables such as kale, collard greens and spinach have lots of calcium too. Many foods are calcium-rich, including dairy products like yogurt, milk and cheese. Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis.Ĭalcium and vitamin D are linked to good bone health, so it’s important to get enough of these nutrients in your diet.Īdequate vitamin D intake in postmenopausal women is also associated with a lower risk of hip fractures due to weak bones ( 4).