Nourishing Through Menopause: A Guide to Healthy Eating and Wellbeing

Food holds a unique place in our lives, serving not only as sustenance but also as a source of comfort and joy, especially during challenging times. However, amidst the chaos of daily life, finding the time and energy to cook nutritious meals can often feel daunting, particularly as women enter their fourth and fifth decades and contend with the demands of work and family life. Yet, as we navigate the complexities of midlife, prioritizing our dietary habits becomes increasingly crucial for maintaining optimal health and wellbeing.

Dr. Claire Phipps, a GP and advanced menopause specialist, emphasizes the significance of adopting a wholesome approach to eating, particularly during menopause. She advocates for a Mediterranean-style diet rich in whole grains, oily fish, fruits, vegetables, good fats, nuts, seeds, protein, and dairy, all of which contribute to bone and heart health. Phipps underscores the importance of obtaining essential nutrients through diet rather than relying solely on supplements, as our bodies absorb nutrients more efficiently from food.

Incorporating good fats, such as those found in avocado, nuts, and seeds, is essential for hormone production and gut health, both of which play crucial roles during menopause. Chef Jane Baxter recommends incorporating fermented foods like kimchi and sauerkraut into meals to support gut health, as they contain probiotic live bacteria. Additionally, harnessing the power of herbs and spices can enhance the diversity of the diet and provide anti-inflammatory and metabolism-boosting benefits.

Dietary choices can significantly impact menopausal symptoms, with certain foods exacerbating or alleviating common issues. Foods rich in phytoestrogens, such as soy products, may help alleviate hot flushes and night sweats. Conversely, alcohol, caffeine, and added sugars can worsen symptoms such as sleep disturbances and mood swings. Nigel Denby advises moderation when consuming these substances to minimize their adverse effects.

As metabolism slows during menopause, weight management becomes a concern for many women. However, restrictive dieting is not the answer. Phipps encourages a balanced approach, emphasizing that food should be enjoyed and not seen as a source of guilt. She recommends striving for an 80/20 balance, focusing on nutritious choices while allowing for occasional indulgences.

Incorporating nutrient-dense foods into meals can be both delicious and satisfying. Joanna Lyall suggests incorporating a variety of colorful vegetables into soups and salads to maximize nutrient intake. Baxter recommends creative combinations like roast carrots with bean puree and carrot-top pesto or beetroot with oranges and caraway seeds, paired with oily fish for heart health benefits.