How Your Diet Affects Hormones During Menopause

1. The Role of Phytoestrogens

Phytoestrogens are plant-based compounds that mimic the action of estrogen in your body. Phytoestrogens are found to be beneficial in reducing vasomotor symptoms (like hot flashes). It can also help to improve your bone mineral density and lower the chances of cardiovascular diseases. It helps to maintain a normal hormonal balance in your body.

Foods That Contain Phytoestrogens Are :

• Soy Products (Tofu, Soy Milk),
• Flaxseeds
• Sesame Seeds
• Lentils
• Chickpeas
• Peanuts
• Barley
• Grapes
• Berries
• Plums
• Green Tea
• Black Tea

2. Healthy Fats for Hormonal Support

Healthy fats are a rich source of omega-3 fatty acids. Omega 3 fatty acids are essential for maintaining hormonal balance. Fat percentage in your body can also affect the formation of hormones. Be it excessive or less, it can disrupt your hormonal cycle. Omega 3 fatty acids can be a great source to balance this. They also help to manage inflammation, mood swings and cognitive disorders.

Foods Which Contain Healthy Fats:

• Fatty Fish (Salmon, Mackerel, Sardines)
• Avocados
• Olive Oil
• Nuts
• Seeds (Such as Flaxseed, Chia Seeds, and Hemp Seeds).

3. Importance of Fiber

During menopause, your hormones may fluctuate a lot, causing symptoms which are very exhausting for your body. This can be controlled to some extent with proper diet.

Fibre is very important to maintain a proper balance of your gut health and elimination of stools. However, a lesser-known fact about fibre is that a fibre-rich diet can help remove excess estrogen and progesterone from your body, preventing severe symptoms.

A high-fibre diet can help regulate your hormones; good digestion is an added benefit.

Foods That Contain High Fibre:

• Whole grains
• Lentils
• Leafy vegetables
• Chickpeas
• Avocado
• Broccoli
• Beans

4. Balanced Protein Intake

It is generally seen that menopausal women face a loss of muscle mass and bone density. This is often correlated with the lack of estrogen hormone post-menopause. Lack of muscle mass can lead to pain in body parts and joints, loss of strength and even increased risk of type 2 diabetes.

Protein is a building block of your muscles, and a lack of protein in your diet, especially during menopause, can harm your health. It also regulates mood swings, supports metabolism, and prevents energy dips.

The recommended amount of protein is 0.8-1 gram per kg of body weight. Ensure you meet at least this protein requirement every day as much as possible through natural sources.

Food Sources:

• Lean meats
• Fish
• Eggs
• Legumes
• Plant-based protein sources (tofu and tempeh)

5. Avoiding Processed Sugars and Refined Carbs

Highly processed or refined carbs can spike blood sugar levels, disrupting your insulin balance. This can cause a quick increase in sugar levels followed by a quick decrease, which can cause an energy crash and fatigue. Increased sugar levels can also cause increased inflammation, increasing the severity of symptoms. This increases stress in your body. It can also cause an increase in weight.

Foods That Contain High Sugar:

• Sweets
• Sugary drinks
• White bread
• Pastries

6. Managing Caffeine and Alcohol Intake

During menopause, vasomotor symptoms like hot flashes and night sweats are very common. Caffeine consumption can worsen your symptoms. Also, alcohol consumption can further worsen your symptoms by disrupting your sleep-wake cycle, hormonal levels and mood balance. All these factors can cause even more disturbance in hormonal cycles, increasing the severity of your symptoms.

Avoid caffeinated drinks like coffee, tea, and sodas that contain caffeine. Also, avoid any kind of alcoholic beverage. Replace your caffeinated drinks with herbal or green teas. Not only does this act as a replacement, but also they have numerous benefits like increased relaxation and well-being.

7. Hydration Matters

Your body is 60% water. Every function requires water. Your brain controls the hormonal balance in your body and cannot function without water. In chronic dehydration, all your body systems are affected by your hormonal system. This balance is maintained when you consume water in adequate quantities and your hormones receive the needed support for metabolic health. It also helps reduce bloating in your body.

Ensure you drink at least 7-8 glasses of water every day.

Foods To Include:

• Cucumbers
• Watermelon
• Coconut water
• Oranges

8. Vitamins and Minerals for Hormonal Balance

Vitamins and minerals are necessary for the maintenance of your health. But they are not directly related to your hormonal imbalances. They can support your hormonal health, especially during menopause.

Some Essential Vitamins and Minerals Are:

Vitamin D: 

Vitamin D is very important for calcium absorption. It also helps to maintain good bone health, muscle movement, and immune system function.

Foods that contain vitamin D:

• Salmon
• Milk
• Eggs
• Mushrooms

Calcium: 

Calcium is a crucial component of your bone. Adequate calcium consumption ensures good bone health. This is very essential as your bone density tends to decrease after menopause.

Foods that contain Calcium: 

• Milk, cheese and other dairy foods
• Green leafy vegetables
• Soya beans
• Tofu
• Nuts

Magnesium: 

It helps regulate your sleep cycle, mood swings, and stress reduction.

Supplementation: 

Always consult with a healthcare expert for advice on supplements.

9. Antioxidant-Rich Foods

During menopause, fluctuating hormonal levels and vasomotor symptoms can be exhausting and challenging to manage. Along with these changes, increased inflammation and cellular damage can also happen in your body.

Foods rich in antioxidants can help reduce this damage. It helps to prevent further damage to your body due to inflammation or ageing. This also helps reduce overall signs of ageing and boost your overall well-being.

Antioxidant-rich Foods:

• Berries
• Leafy greens
• Tomatoes
• Dark chocolate
• Oranges
• Amla (Indian gooseberry)

10. Meal Timing and Frequency

To maintain optimum health, a good diet is essential. However, a good diet will only show results if you follow proper dietary habits. When you consume meals at irregular intervals, your digestion gets hampered, affecting nutrient absorption in your body. Also, if you eat in the wrong quantities and portions, there can be insulin spikes. When you consume meals at proper times, hormonal balance can be maintained. It also helps to stabilise your hunger and energy levels.

Tips:

1. Eat smaller, balanced meals throughout the day
2. Avoid large meals as this can cause fluctuations in your sugar levels
3. Make your meals balanced by adding protein, healthy fats, and fibre to each meal.

This can be very simple.

For protein: Add eggs, chicken, fish, tofu, tempeh, cheese, curd
Healthy fats: Olive oil, walnuts, fish
Fibre: Green vegetables, whole grains, lentils.

Takeaway

Menopause can be a difficult-to-manage phase in every woman's life. But it does not have to be complicated; managing it can be very simple. Nutrition can play a key role in maintaining your overall health. A nutrient-rich diet can help to balance your hormones and thus reduce your menstrual symptoms. Including foods recommended in this blog can be beneficial in managing your symptoms and boosting overall health. If you want a well-curated personalised wellness routine that fits your needs and preferences, you can contact our team of Nirva health experts. If you want to know more about how your diet can affect your hormones, you can refer to this blog.