Menopause Yoga Teacher Michelle Howard looks at the foods which support perimenopause/menopause in her latest column – and there’s a surprising one at the end!
I always think when we come out of the slumber of winter into spring our attention naturally turns to more vibrant and fresher foods. Looking for more colour and variety in our foods is our body’s way of showing us what we need. Sometimes, perhaps even regularly, we ignore the signs and signals. It’s during perimenopause/menopause that it is time to really listen and engage as nutrition plays a key role in supporting symptoms and our long-term health.
I find that the focus is often on what not to eat, so in this article I wanted to focus on the key foods to include more of in daily life. We do know that there are foods that should be reduced or stopped altogether that can trigger menopause symptoms and potentially cause long term serious health risks. Avoiding processed foods with saturated, trans and hydrogenated fats (found in shop cakes, pies, biscuits) can reduce headaches, endometriosis discomfort and peri/menopause symptoms such as low mood. Eating those foods regularly also increases the risk of high cholesterol which can lead to cardiovascular disease.
- Caffeine can lead to heart palpitations, anxiety, hot flushes and menstrual pain.
- Sugar and refined carbohydrates can cause inflammation in the body, affect healthy gut bacteria, affect our mood and leach calcium from our bones.
So that’s enough of the negative – let’s look at what we can increase to gain the benefits. Don’t think about looking at the lists and being overwhelmed if there appears to be lots of produce that you never eat. How I like to use the information is to look at the sections and see what I’m not including and choose one or two items or more to include.
Phytoestrogens and foods containing oestrogen-balancing properties
Phytoestrogens (Isoflavones) weakly bind to oestrogen receptors helping to modify both high and low levels of oestrogen. Research has shown they help to reduce hot flushes and other menopause symptoms.
Good sources are found in:
- Nuts and seeds – Containing anti-inflammatory oils which can help reduce peri/menopause symptoms.
- Flax seeds – these also contain anti-inflammatory essential fatty acids which modulate oestrogen. Flax is a super food for the female hormone balance and for reduced inflammation.
- Beans, pulses and legumes – also full of natural fibre these not only are phytoestrogens they help clear the body of toxins helping to support the gut microbiome
- Brassicas – I’ve really increased everything on this list daily as this vegetable family is amazing. They all contain oestrogen-balancing properties, and a substance called di-indol-methane, or DIM for short, which in studies have been shown to remove toxic oestrogen. In doing so this helps to relieve menopause symptoms including weight gain, mood swings, acne and other perimenopausal symptoms. Good sources are:
- Radishes
- Watercress
- Chinese cabbage, broccoli, Bok choy, choy sum
- Spring greens, cabbage, kale, broccolis
- Cauliflower, Brussels sprouts
- Swedes, turnips and asparagus
Support the liver and gut to relieve peri/menopause symptoms
In Chinese medicine the liver is the sergeant major – keep the sergeant major happy and the whole body will be happy. If the liver isn’t working optimally, we may feel more fatigued, experience more brain fog and night sweats.
Research has shown that the nutrients from the following help support liver function. A lot are covered in the brassica section but with the addition of:
- Red cabbage as well as green varieties,
- Artichokes
- The liver loves herbs, especially parsley and coriander
- Avocados, garlic, onions, berries, apples, ginger and turmeric
Gut health
When we look at gut health there are so many benefits to supporting our gut it’s a topic all by itself. A happy gut microbiome helps digestion, reduces inflammation, helps form happy hormones in the brain (gut-brain connection) with less weight gain and more energy.
- Eat a variety of different coloured fruits and vegetables
- Increase fibre including beans, pulses and legumes, fruit and vegetables, nuts and seeds – this has been shown to reduce weight gain, and improve gut health
- Include live fermented foods that help the gut to function better – apple cider vinegar, kimchi, sauerkraut, live yogurts, kaffir
Bone health
As oestrogen decreases so does our bone density, leaving women more at risk of osteoporosis. Protein, including dairy and meat, is essential for helping to build bone but there are also other foods which are valuable to include:
- Sesame and pumpkin seeds are a good source of calcium which helps with bone strength.
- Beans, pulses and legumes contain calcium and are a good form of protein
- Vitamin K – did you know that calcium can’t do its job effectively without vitamin K? It’s found in many of the brassica family, green leafy vegetables, also basil and coriander
Cocoa
As it’s approaching Easter I wanted to end this article with Cocoa. The benefits come from really good quality dark chocolate (artisan if possible) and raw cocoa powder. Eaten in moderation if has many surprising health benefits:
- It is rich in polyphenols (antioxidants) and best when taken as raw cocoa powder for full effects it has anti-inflammatory properties.
- Flavanol-rich cocoa has properties that may reduce the risk of stroke, heart attack and help reduce bad cholesterol. There have been studies that eating 85% plus dark chocolate in small amounts can help weight loss and weight control.
- It makes us feel good. Cocoa contains a chemical compound called phenethylamine which triggers the release of our happy brain chemicals
So, I think the important thing to take away from this is to try to pick foods that will and make you feel good long-term avoiding the short-term highs i.e. sugary doughnuts which will lead to longer term lows. Choosing foods that help you feel nourished and uplifted rather than depleted of energy.
(Huge thanks to nutritionist Emma Ellice-flint BHSc for her knowledge during my menopause yoga teacher training. Visit emmasnutrition.com and follow emmas_nutrition on Instagram and emmasnutrition on Facebook)
Join Michelle Howard and menopause expert Victoria Howell for a Menopause & Yoga Wellbeing Day on Saturday 14th June, from 9.30am to 5pm, at the beautiful Reymerston Hall, for a day combining Western medical information about the menopause and women’s health, answering your questions and concerns, combined with the beautiful and supportive practices of MY menopause yoga. Gathering a toolkit of yoga poses, breathwork and positivity to help you feel empowered so you can embrace whatever phase of menopause you are in and beyond. All refreshments and a delicious lunch are included along with an information pack and goody bag to take away. Visit Events at Reymerston Hall.
Featured image of Michelle Howard – supplied
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