How does Rest Less make money
We make money through advertising and commission from affiliate links, which enable us to offer Rest Less as a free service to our users. The content on this page may use affiliate links, which track traffic from our website to a third party provider and enable us to receive a commission or payment from any traffic we refer.
* Affiliate links on this page have an * next to them. We place enormous importance on our editorial independence and the integrity of our content which means that we will never change how we write about something as a result of an affiliate link.
Menopause is a natural time of transition experienced by all women. However, it can be a difficult time of life, too – often causing a range of unwanted symptoms, like hot flushes and mood swings, and increasing the risk of health conditions like osteoporosis and heart disease.
But, the good news is that there are various ways to help manage menopause, including through diet. Research suggests that certain food groups may help to manage and reduce menopause symptoms and improve quality of life.
Here, we’ll explore some of the best foods to help you through menopause, as well as those that might be worth avoiding.
What changes happen during menopause?
Menopause symptoms are largely the result of the ovaries producing less oestrogen and progesterone.
Symptoms can vary, but often include hot flushes, vaginal atrophy (which can lead to dryness and painful intercourse), weight gain (due to changes to metabolism), and difficulty sleeping.
Lower levels of oestrogen can also increase the risk of health conditions like osteoporosis, urinary tract infections, and heart disease. For example, research shows that in the three years after a woman’s final period, bone loss can progress quickly, making women four times more likely to develop osteoporosis than men. The risk of developing a urinary tract infection also doubles for women over 65 due to vaginal tissue becoming thinner and drier.
You can read more about what happens to the body during menopause in our article: 5 common symptoms of menopause and how to ease them. We also have a guide to osteoporosis, which includes information on how to reduce your risk.
7 of the best food groups to help you through menopause
According to research, some of the best food groups for menopause include…
1. Soy-based foods
Research suggests that soy-based foods, such as soybeans, tofu, and tempeh, may effectively reduce the frequency and severity of hot flushes caused by menopause.
In this study of postmenopausal women experiencing two or more daily hot flushes, participants were divided into two groups: one control group and one receiving a soy-rich, low-fat, vegan diet, which included half a cup of cooked soybeans per day.
The group that received soy-rich foods experienced an 84% decrease in moderate to severe hot flushes, compared with a 42% decrease in the control group. After the study concluded, 59% of participants in the soy group reported they no longer experienced moderate or severe hot flushes.
For more tips, you might like to read our article: 11 ways to manage hot flushes.
2. Dairy products
Because menopause can affect bone density, upping your intake of dairy products such as milk, cheese, and yoghurt during menopause can be beneficial. These products contain calcium, potassium, magnesium, and vitamins D and K – all of which are essential for healthy bones.
In this study of nearly 750 postmenopausal women, those who ate more dairy and animal protein had significantly higher bone density than those who consumed less.
Increasing your dairy intake may also improve sleep. This study found that foods containing high amounts of the amino acid glycine (like milk and cheese) promoted deeper, more restful sleep in menopausal women.
3. Healthy fats
According to research, healthy fats, like omega-3 fatty acids, can help relieve menopause symptoms.
This scientific review of 483 menopausal women found that omega-3 supplements decreased the frequency of hot flushes and the severity of night sweats.
Examples of foods high in omega-3 fatty acids include fish (like salmon, mackerel, and anchovies) and seeds like chia and flax. You can learn more in our article: Omega-3: what is it and why do we need it?
4. Fruits and vegetables
Fruits and vegetables contain various vitamins, minerals, fibre, and antioxidants – many of which have been proven effective at easing menopause symptoms.
In this study of over 17,000 menopausal women, for example, those who ate more fruit, vegetables, and less dietary fat experienced fewer hot flushes compared with the control group. Experts attributed this reduction to a healthier diet and weight loss.
Other research suggests that upping your intake of berries may be particularly effective. In this study, daily consumption of freeze-fried blueberry powder for 12 weeks reduced oxidative stress in postmenopausal women with above-normal blood pressure.
Another study found that menopausal women who took 200mg of grape seed extract supplements daily experienced fewer hot flushes, better sleep, lower rates of depression, increased muscle mass, and reduced blood pressure.
Our article, 10 simple ways to add more fruit and vegetables to your diet, has plenty of ideas for getting your five-a-day.
5. Whole grains
Whole grains, such as oats, bulgur, barley, wheat, quinoa, and brown rice, are packed full of nutrients like fibre and vitamins such as B1 (thiamine), B2 (riboflavin), and B3 (niacin).
Diets high in whole grains have been linked to a reduced risk of heart disease. For example, in this review of 68 studies, researchers found that increased daily consumption of whole grains helped prevent coronary heart disease and all-cause mortality, compared to refined grains.
Since menopause is associated with a progressive increase in cholesterol levels and a higher risk of heart disease, these results are notable.
For ideas, check out our article: 9 healthy whole grains to add to your diet.
6. High-quality protein
Lower oestrogen levels are linked with decreased bone strength and muscle mass.
Since protein is the most important macronutrient for muscle growth, maintenance, and repair (making up roughly one-third of bone mass), menopausal women are encouraged to increase their intake.
In this study, postmenopausal women who took five grams of collagen (the most abundant protein in the body) per day had significantly better bone mineral density compared to a control group. In addition, this study found that, in adults over 50, plant and dairy proteins were linked with a lower risk of hip fracture.
As a general guideline, experts recommend that menopausal women aim to eat 0.8g of high-quality protein for each kg of body weight per day.
Good protein sources include lean meat, fish, eggs, legumes, and dairy products. You can learn more about the benefits of eating more protein and how to up your intake in our article: 12 high-protein meal ideas.
7. Phytoestrogen-rich foods
Phytoestrogens are plant-based compounds that mimic the role of oestrogen in the body. Research suggests that they may benefit health, particularly for menopausal women.
While there’s been debate over the pros and cons of consuming phytoestrogens, various studies have shown that they can be effective at reducing the intensity and frequency of hot flushes and may also help improve sleep, bone health, and decrease vaginal atrophy.
For example, in this scientific review, phytoestrogens were found to lower the frequency of hot flushes compared to control groups, with no serious side effects. However, it’s worth noting that recent reviews highlight that these effects are often small with a slow onset.
Foods containing phytoestrogens include soybeans, chickpeas, flaxseed, peanuts, barley, plums, and green and black tea. Check out this list of plant-based oestrogen recipes from One Green Planet for inspiration. There’s everything from quinoa crepes to sweet potato brownies.
What are some of the worst foods for menopause?
In the same way that some food groups can help improve symptoms of menopause, others may have a negative impact. These include…
Processed carbohydrates, fast food, and added sugars
Processed foods and added sugars cause blood sugar spikes, which may exacerbate menopause symptoms. Research also suggests that the more processed a food is, the greater its effect on blood sugar.
High blood sugar levels have been linked to a greater frequency of hot flushes in menopausal women, and eating fast food regularly is known to increase the risk of heart disease – a condition menopausal women are already more likely to develop.
For more tips on regulating blood sugar, you might find it helpful to read our articles: 12 science-backed ways to lower blood sugar levels and 9 simple ways to cut back on added sugar.
High-salt foods
Research has linked high salt intake to lower bone density in postmenopausal women.
For example, in this study of over 9,500 postmenopausal women, sodium (salt) intake of more than two grams per day was linked to a greater risk of low bone mineral density.
The decline of oestrogen levels during menopause also increases women’s risk of developing high blood pressure, which research shows lowering your salt intake can help with.
Lastly, other studies have found that reducing salt intake to a moderate amount can lead to a reduced risk of depression and anxiety compared to diets with no salt restriction.
Our article, 9 ways to lower your salt intake, has plenty of tips to help with this.
Alcohol
There are many reasons why moderating your alcohol consumption can be positive for your health. But when it comes to menopause, alcohol has been shown to aggravate symptoms such as hot flushes and disrupted sleep.
Studies have also found that women who have two to five alcoholic drinks a day are more likely to develop breast cancer than those who don’t drink at all, and heavy drinking can also increase the risk of heart disease.
If you’d like to reduce your alcohol intake, you’ll find some helpful tips in our articles: 10 tips to stay alcohol-free beyond dry January and How to make healthier drink choices.
Caffeine
Similar to the research on alcohol, studies have also drawn a link between caffeine consumption and a higher frequency of menopausal symptoms like hot flushes and low-quality sleep.
Luckily, limiting intake appears to reverse these effects, as this study found that reducing caffeine consumption resulted in fewer hot flushes.
Final thoughts…
Menopause can cause a range of difficult symptoms and increase the risk of certain health conditions, like heart disease and osteoporosis.
But, while it can be a challenging time, research shows that simple diet tweaks can make all the difference and help you to regain some control.
For further reading, head over to our menopause section, where you’ll find information on everything from menopause in the workplace to navigating sex and relationships.
What do you find are the best and worst foods for menopause? Does anything else help you regulate your symptoms? We’d be interested to hear from you in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
Free NHS eye tests plus 10% off glasses for over 60s
Booking an appointment online has never been easier, and with a range of offers from 10% off if you’re over 60**, 2nd pairs half price^ & a free NHS eye test if eligible, our expert optometrists are here to help you on your journey to clearer vision.
Join the discussion
Read our full commenting terms and guidelines