Nutritional strategies to relieve menopause symptoms
Last updated: March 22nd, 2024
During and after menopause, many women experience uncomfortable symptoms such as bloating, hot flashes, and night sweats. While hormonal therapy can help alleviate symptoms, it may also have side effects. Therefore, more attention is being given to changes in diet or the use of natural supplements. This article will explore nutritional strategies that may provide relief from menopause symptoms.
Foods to alleviate menopause symptoms
As women approach menopause, a lot of changes occur. Their estrogen levels decrease, leading to various symptoms such as bloating, night sweats, anxiety, or depression.
Menopause can also increase the risk of cardiovascular diseases and bone loss, which are commonly ignored. However, making some dietary changes can be an effective and easy way to alleviate these symptoms. In this article, we will discuss five foods that can help ease menopause symptoms.
1. Fish rich in n-3 PUFAs for menopause support
Fish is a great source of healthy and essential fatty acids, including omega-3 polyunsaturated fatty acids (n-3 PUFAs) that have protective effects and anti-inflammatory actions. These fatty acids are found in fatty fish like salmon and some algae species.
Research has shown that consuming fish or fish oil can reduce depression, anxiety (1), hot flashes, and sleeping problems (2) in menopausal women. In addition, fatty fish is rich in vitamin D, which is essential for calcium absorption and maintaining bone health.
If you don’t eat fish, you can still get the benefits of n-3 PUFAs by consuming foods rich in α-linoleic acid (ALA), which our bodies can convert into these beneficial fatty acids. ALA has been shown to improve skin hydration and smoothness and can be found in foods like flaxseeds, almonds, walnuts, and chia seeds (1), as well as soy products that we’ll discuss later.
2. Olive leaf extract for menopausal symptoms
Olives contain (poly)phenolic compounds that have many positive effects, including antioxidant, anti-inflammatory, and anticancer properties (3).
Interestingly, olive leaves contain significantly higher concentrations of phenolic compounds than olives or olive oil (4). As a result, they may have even greater potential for exerting beneficial effects on health. In fact, research has already demonstrated that taking olive leaf extract daily can be an effective alternative treatment for reducing blood pressure in individuals with hypertension (5).
One of the key phenolic compounds found in olive leaf extract is oleuropein, which has been shown to significantly impact women’s health during post-menopause. Oleuropein has been proven to reduce cholesterol levels, lower the risk of bone loss, alleviate joint pain, improve skin health and enhance mobility (6,7).
Bonolive® is an olive leaf product that is standardized for high levels of oleuropein.
3. Soy products
Soy products, including soy milk, soybeans, and tofu, are rich in isoflavones, which are plant-derived estrogens and selective modulators of estrogen receptors in the body. These properties make soy products a promising alternative to hormonal therapy.
Soybeans contain essential fatty acids, such as ALA (α-linoleic acid), that have anti-inflammatory properties. Additionally, soy protein has been found to reduce bad cholesterol levels, which can lower the risk of cardiovascular diseases (8).
One of the isoflavones found in soybeans is genistein, which is structurally similar to female estrogen and can alleviate menopausal hot flashes. Another isoflavone, daidzein, can inhibit cell proliferation in the gastrointestinal tract, potentially reducing the risk of estrogen-sensitive cancers, such as ovary, prostate, and breast cancer (9).
4. Yogurt to support menopause
Yogurt is a nutrient-rich food that contains calcium and vitamin D, which are important ingredients to improve bone health during menopause. Bifidobacterium bifidum and Lactobacillus acidophilus, which are considered ‘good’ bacteria, are used to make yoghurt and they are also present in the final product, making yogurt a source of probiotics that can benefit gut health.
Research has shown that consuming extra probiotics in yogurt can help to reduce anxiety and stress levels, and improve overall quality of life compared to regular yogurt (10). However, regular yogurt also has similar long-term effects. Additionally, yogurt may have a role in appetite control, making it a helpful food for weight management (11).
Studies have suggested that a well-balanced diet that includes milk and dairy products, like yogurt, may also improve sleep quality (12).
How can foods help with menopause symptoms?
To summarize, consuming fish, soy products, whole grains, olive leaf extract, and yogurt can promote healthy cholesterol levels, maintain bone mass, reduce menopausal symptoms such as hot flashes and mood swings, and help regulate appetite and blood sugar levels. If you’re experiencing menopausal symptoms, these natural products are worth considering.
