The menopause can be a challenging life stage to navigate, but it doesn't have to be a negative thing! With the right nutrition, exercise and sleep hygiene, it can be an stage in your life to celebrate and prioritise your health.
Our Nutritionist Emma explains key nutrients (including great food sources) to focus on through the menopause, plus a healthy protein-packed breakfast idea.
What is the menopause?
Menopause is a natural stage of life that occurs in women when their menstrual periods stop permanently. This typically happens around the age of 51, but it can occur earlier or later in some women. Menopause is caused by a decrease in the production of oestrogen and progesterone, hormones that regulate menstruation and other bodily functions.
Perimenopause, menopause & post-menopause explained
Understanding the different phases of menopause can help you understand what's going on in your body, and why you may be experiencing changes in the way you feel.
- Perimenopause: This is the transition period leading up to menopause. It can start several years before your periods stop. During perimenopause, your hormone levels fluctuate, which can cause irregular periods, hot flashes, and other symptoms.
- Menopause: This is the point when your periods have stopped for at least 12 months.
- Postmenopause: This is the period after menopause. Your hormone levels will continue to be low, and you may experience ongoing symptoms like vaginal dryness and hot flashes.
Common Menopause Symptoms
Menopause can bring about a range of physical and emotional symptoms. Some of the most common symptoms include:
- Hot flashes and night sweats
- Mood swings and irritability
- Vaginal dryness and discomfort
- Sleep disturbances
- Weight gain
- Joint pain and stiffness
- Decreased bone density
- Thinning hair
Key Nutrients for Menopausal Women
A balanced diet can play a crucial role in managing menopause symptoms and promoting overall health. Here are some key nutrients that women need during this time:
Omega 3 fatty acids:
Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA) are two types of Omega 3 fatty acid that are essential to support brain health, heart health and vision. Brain fog is a common symptom during the menopause. Try supporting your brain health with Omega fatty acids.
Good sources:
- Fatty fish (salmon, mackerel)
- Chia seeds
- Flaxseeds
Gamma-Linolenic Acid (GLA)
The menopause often brings changes in your skin, with skin becoming dry and lacklustre. Supplementing with the Omega 6 fatty acid GLA can help to keep it smooth and nourished looking. Studies have also shown that GLA is converted by the body into prostaglandins, which are hormone-like substances. These play a role in a wide variety of bodily functions including maintenance of hormonal balance [1].
GLA has also been researched for its role in both PMS and menopause symptoms.
Good sources:
- Evening Primrose Oil
- Borage Seed Oil
- Blackcurrant Seed Oil
Phytoestrogens:
These are naturally occurring plant compounds that mimic the effects of oestrogen in the body. There is some evidence that they may help with menopause symptoms.
Good sources:
- Flaxseeds
- Soy products (tofu, edamame beans)
Magnesium:
Magnesium is an essential mineral that is vital for over 300 enzyme reactions! It supports energy release & fatigue reduction. It is also central to the healthy bones and teeth, especially important during the menopause as bone density decreases.
Good sources:
- Spinach
- Kale
- Nuts & seeds
- Wholegrains
- Dark chocolate
Vitamin B6:
Is vital for hormone regulation, it facilitates the conversion of oestrogen into it's active form, helping to balance levels. This is particularly important during the menopause when the levels of this hormone being produced are naturally in decline.
Good sources:
- Chicken
- Soya beans (edamame)
- Oats
- Bananas
Zinc:
Helps support cognitive function, as well as your immune system. Zinc is also an important nutrient for healthy hair, skin & nails. In a women's reproductive system, Zinc is involved in promoting healthy fertility and reproduction.
Good sources:
- Chicken
- Shellfish
- Pulses e.g. lentils & beans
Vitamin D:
Helps regulate the amount of Calcium and Phosphate in the blood, which are essential for bone health. The NHS recommends taking a Vitamin D supplement during the winter months in the UK, when sunlight levels are lower. Women should aim for 10μg a day!
Good sources:
- Oily fish (salmon, mackerel)
- Egg yolk
- Mushrooms
Calcium:
As bone density can decrease during menopause, Calcium is essential for maintaining strong bones. Good sources include dairy products, leafy greens, and fortified foods.
Good sources:
- Dairy products (milk, yoghurt)
- Kale
Fibre:
Gut health is really important during the menopause! Fibre can help regulate digestion and prevent constipation, which can be a common problem during menopause.
Good sources:
- Fruit
- Vegetables
- Wholegrains
Protein:
Protein helps build and repair tissues, like muscles and bones. During menopause, muscle mass can decrease, so eating enough protein can help maintain muscle strength. Protein can also help regulate hormones and support overall health.
Good sources:
- Meat
- Dairy products
- Beans & pulses
The Perfect Breakfast for Menopausal Women
Check out our Protein-packed Chia Seed Pudding recipe on Instagram (see below). This is the perfect breakfast to support your skin health and maintain energy levels through the day.
Including protein in your breakfast is really important as it helps stabilise blood sugar levels and reduces food cravings.
Supplementing Through the Menopause
Supplements can be a great addition to a healthy, balanced diet to make sure that you are getting all of the nutrients that you need.
Efamol Pure Evening Primrose Oil contains the Omega 6 fatty acid GLA, which is proven to support beautifully smooth, nourished looking skin, and has been researched for its role in menopause symptoms.
Our recent study with Efamol Pure Evening Primrose Oil showed brilliant results for the appearance of women's skin:
After taking Efamol® High Strength Pure Evening Primrose Oil for 12 weeks:
- 87% of women said that their skin looked and felt less dry
- 84% said their skin felt smoother
- 85% said that their skin felt softer
- 73% agreed that their skin appears to have a radiant glow
Lifestyle Tips for Navigating Menopause
- Eat a healthy diet: Focus on a balanced diet with lots of fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Stay active: Regular exercise can help manage weight, improve mood, and reduce the risk of chronic diseases. Keep an eye out for our next blog post for some exercise ideas!
- Get enough sleep: Aim for 7-9 hours of sleep per night to help regulate hormones and reduce stress.
- Manage stress: Practice relaxation techniques like yoga, meditation, or deep breathing.
- Seek support: Talk to your friends, colleagues and family who are going through the same challenges as you - share advice with each other!
By understanding menopause and taking good care of your health, you can celebrate this natural stage of life.