How Can You Manage Menopause Naturally? A Guide from a Nutritionist in the UK

Summary: Generally, menopause nutritionists suggest eating oily fish, pulses and beans, soya products, and fruits and vegetables to manage the symptoms of menopause.

There are many ways to manage the symptoms of menopause through nutrition. However, it depends on your symptoms and preferences. I, Helen Buchan, a menopause nutritionist in the UK, think that diet plays a crucial role in managing menopause symptoms.

When you eat healthy, you can reduce symptoms like hot flashes, night sweats, mood swings, and weight gain. Most importantly, it can reduce the risk of health issues. So, let’s explore how you can manage menopause through healthy eating.

A Nutritionist’s Guide to Managing Menopause Symptoms Naturally

Eat Oily Fish

Try to keep oily fish in your diet, like trout, sardines, herring, anchovies, mackerel and salmon. Through this approach, you can reduce inflammation associated with menopause. Many people often experience an increased risk of heart disease after menopause. It is because of a decrease in oestrogen, which is an important hormone that can reduce inflammation in the blood vessels. Oily fish contain Omega-3 fatty acids that are good for heart health.

Try to Eat More Pulses and Beans

Lentils are a great plant-based source of protein, iron, and fibre. They can help you maintain your energy and support healthy weight management. During menopause, a decrease in oestrogen impacts body fat gain. Plus, increased androgens after menopause can increase the accumulation of visceral abdominal fat, which also causes weight gain in the middle and around the organs, including the heart.

Intake More Fruits and Vegetables

Fruits and vegetables are a great source of vitamins, minerals, fibre and antioxidants. During menopause, many people experience brain fog, anxiety, stress, and mood swings. Oestrogen can help in the production and distribution of melatonin, which affects mood and brain function. Antioxidants and fibre are important for our mood. So, look for a variety of fruits and vegetables. They can provide you with different antioxidant properties.

Try Some Soya Products

Soya can increase calcium intake and works well if you are on a diet. Soya products can help maintain healthy bone density and reduce the severity and frequency of hot flashes. There is also some evidence that isoflavones improve symptoms of vaginal dryness. So, include tofu, tempeh, soya milk or yoghurt in your diet.

Final Thoughts!

You have understood that good, balanced nutrition can greatly improve many aspects of menopause symptoms. So, it's better to work with a nutritionist in the UK to get personalised support for hormonal conditions and menopause nutrition. For any queries, please contact me today.