Skip to content

Eating in Menopause

Hot Flushes, sweating, insomnia, anxiety, brain fog and fatigue… No wonder us women dread the Menopause!  Let’s not forget the long term consequences all linked to the menopause or reduced oestrogen levels, that can include a lack of libido, osteoporosis, heart disease, even dementia.

Some women can sail through the peri-menopause with only the odd hot flush, but others can struggle with symptoms such as weight gain and fluctuating emotions. The physiological reason why the body starts changing is largely down to the drop in oestrogen production and the effect this has on our other hormones.

As the ovaries stop manufacturing the hormones oestrogen and progesterone, symptoms may begin.  Oestrogen helps lift our mood so, when levels drop, we may feel depressed and fed up.  Some women opt for hormone replacement therapy (HRT); others choose natural remedies. Whether or not you decide to take HRT, or choose a natural holistic approach, like that offered by The Hormone Fairy, here’s some tips that you can use.

What to eat

Eating and avoiding certain types of foods can make the menopause a lot more bearable. Here are common problems those going through the menopause may face and some foods to watch out for...

Hot Flushes

Stop eating foods that are likely to trigger or worsen hot flushes and night sweats. For instance, avoid stimulants such as coffee, alcohol and chocolate and spicy foods, especially at night - they're notorious for setting off hot flushes.


Avoid snacking on sugary foods – sometimes a sharp rise in your blood glucose level may be followed by a sharp dip, which leaves you feeling tired and drained. Choose fresh fruit with a few nuts instead.

Weight gain

Can’t fit in your jeans?  Many women find they gain weight gain and link it to the menopause.  Yes the changes in hormones and stress levels doesn’t help, but, as we get older, we need fewer calories. Eating a bit less sounds a simplistic solution but it will help. Watch the amount of fat in your diet and cut back on sugar. Eat complex carbohydrates, such as brown grains, wholemeal pasta, bread and rice, they’ll help balance blood sugar levels and keep you feeling fuller for longer.  Or join the Hormone Fairy Holistic health program for support, safe cleanses to kick start your weight loss and a healthy eating program.

Dry Skin

Our skin naturally gets drier with the hormone changes.  Add foods such as Legumes, nuts and seeds such as pumpkin, sunflower and almonds containing vitamin E, zinc and calcium. These nutrients and the oils in nuts and seeds may help prevent dry skin and as well as normalise hormone levels.

Depression and irritability

Ensure you eat enough protein rich foods which contain the amino acid tryptophan. You’ll find it in turkey, cottage cheese, oats and legumes. Tryptophan helps manufacture the neurotransmitter serotonin within your body. Serotonin helps moods and may help control sleep and appetite which can make you feel better in yourself. Other useful strategies to help you feel less irritable are to eat breakfast and not miss meals to balance your blood sugar.

Bone health

Women going through the menopause should increase their intake of calcium, magnesium and vitamins D and K to maintain integrity of the skeleton. You should avoid food or drinks with high amounts of phosphorous – found in red meat, processed foods and fizzy drinks.  Too much phosphorous in the diet accelerates the loss of minerals such as calcium and magnesium from bone. Other ways to help maintain your calcium stores is to reduce your sodium or salt, caffeine intake, and protein from animal products.

Opt for more alkaline foods - vegetables, fruits, seeds, nuts and yogurt - to help prevent calcium reserves being leached from bones. Eat foods high in magnesium and boron. These minerals are important for the replacement of bone and may help to reduce the risk of osteoporosis. Apples, pears, grapes, dates, raisins, legumes and nuts are good sources of boron. As well as considering a calcium supplement, other vitamins and minerals that are vital for bone health are: magnesium, vitamin E, vitamin D and zinc. Choose a supplement with a combination of these and they will be in the right proportion for maximum effect. Weight-bearing exercise and walking is vital too.  You can find a link to nutritional supplements here!

Eat more phyto-oestrogens

Phyto or plant oestrogens found in certain foods are oestrogenic compounds that bind with our own oestrogen receptor sites in the body cells, increasing the total oestrogenic effect. They act a bit like our own oestrogen, and may help in keeping hormones a little more balanced.  A high intake of phytoestrogens is thought to explain why hot flushes and other menopausal symptoms rarely occur in populations consuming a predominantly plant-based diet. Increase your intake of phyto-oestrogens by eating more: soya milk and soya flour, linseeds, tofu, tempeh and miso, pumpkins seeds, sesame seeds, sunflower seeds, celery, rhubarb and green beans.

The Hormone Fairy Holistic Menopause Approach

Physical and emotional symptoms are a sign that your body is lacking something.  You don’t have to settle for feeling crap, bored or sluggish.  You don’t have to put up with not being able to fit into your jeans, wanting to shout at your partner or kids, exhausted from sleepless nights

It’s time to learn to listen to your body. It’s more than just hormones!  You need to eat well and nurture your body.  What you eat, how you move, and the emotions you feel (or suppress) will affect how you transition through the menopause years.

The Hormone Fairy’s Holistic Menopause packages are the ideal solution for you if you’re experiencing menopausal or peri-menopausal symptoms.  By following simple steps, learning new tools, setting up healthy pathways, debunking the myths you can step into your Prime!  With full support and encouragement, you will find the new you.  Full of energy and Life.  Don’t miss out

Let The Hormone Fairy wave her magic wand

All health content is provided for general information and not substituted for medical advice.  Your health is your responsibility.  If you have any concerns about your general health contact your Health Practitioner.

Leave a Comment

Scroll To Top