Can you manage menopause symptoms with food?

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If you’re going through perimenopause – the change before the change that tends to kick in from your early forties – or menopause itself, did you know that you can help reduce some of the symptoms by what you eat? First, let’s look at potential triggers: caffeine, alcohol and spicy foods have all been associated with hot flushes and night sweats – these affect about 85 per cent of women. So, if you’re struggling, it’s worth cutting down or removing each of these from your diet one by one to see if this brings relief.

When it comes to the main driver of menopause symptoms, declining oestrogen levels are your usual suspect. Thankfully, studies suggest that compounds called phytoestrogens that are present in various plant foods, such as chickpeas, lentils and linseeds, and soy products, such as soy milk, edamame, tofu and tempeh, may reduce symptoms by mimicking the effects of oestrogen. However, it’s worth noting that results are inconsistent, for a number of possible reasons. If you’re keen to try this approach, aim for two or three servings of phytoestrogen-rich foods daily and expect to wait many months for an improvement in symptoms.

Following a Mediterranean-style diet (olive oil as primary fat source, plus lots of fruit, veg, legumes, wholegrains and fish) is good for menopausal health, too. Not only has it been linked with fewer symptoms, a 2018 study also found that postmenopausal women eating this way had higher bone density and muscle mass, which both drop during menopause. It also protects against heart disease, the risk of which increases at this time.

Speaking of bones, menopause triggers bone loss, which increases osteoporosis risk, so you’ll want to get enough calcium and vitamin D, which both help prevent this. Aim for three servings of calcium-rich foods a day – a glass of milk; 100g of calcium-set tofu; 30g of cheese. Vitamin D in food is limited, so a daily supplement is advised if you’re not getting outdoors for at least 20 minutes of sunlight every day. Adapt your nutrients to your body’s evolving needs and you’ll smash this shift. See opposite for my top three symptom saviours.