As women reach the menopausal stage, hormonal changes can lead to a wide array of symptoms, including hot flushes, mood swings, and sleep disturbances. Making dietary adjustments can significantly impact hormonal health and alleviate these symptoms. In this blog, we’ll explore five foods that can improve hormonal health during menopause – legumes, flaxseed, soy, and the importance of consuming less caffeine and alcohol.

Legumes: A Hormone Balancing Powerhouse

Legumes, such as lentils, chickpeas, and beans, are packed with essential nutrients, including protein, fibre, vitamins, and minerals. They are a great source of phytoestrogens, plant-based compounds that mimic estrogen in the body, which can help balance hormonal levels during menopause. Additionally, their high fibre content can aid in maintaining a healthy weight and stabilizing blood sugar levels, reducing the risk of insulin resistance.

To include legumes in your diet, try adding them to salads, soups, stews, or as a side dish. You can also experiment with different types of legumes to keep your meals interesting and flavourful.

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Flaxseed: A Nutrient-Rich Seed for Menopause

Flaxseeds are small but mighty when it comes to hormonal health. They are rich in lignans, a type of phytoestrogen that can help balance estrogen levels in the body. Flaxseeds are also an excellent source of omega-3 fatty acids, which can reduce inflammation and support overall hormonal health.

You can easily add flaxseeds into your diet by adding them ground to smoothies, yoghurt, oatmeal, or baked goods. Ensure to use ground flaxseed rather than whole, as it is easier for your body to absorb the nutrients.

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Soy – A Menopause Friendly Food

Soy is a well-known source of isoflavones, another type of phytoestrogen that can help alleviate menopausal symptoms. Soy-based foods, such as tofu, tempeh, edamame, and soy milk, can provide relief from hot flushes and support hormonal health.

To include soy in your diet, try adding tofu to stir-fries, salads, or sandwiches. You can also enjoy edamame as a snack or use soy milk in smoothies and recipes as a dairy alternative.

Caffeine Reduction – Minimising Menopause Woes

While coffee and caffeinated beverages may provide a much-needed energy boost, they can also exacerbate menopausal symptoms, such as hot flashes and sleep disturbances. Reducing your caffeine intake can help balance your hormones and ease menopause-related discomfort.

To cut back on caffeine, consider swapping your regular coffee for decaffeinated coffee or herbal teas, such as chamomile or peppermint, which can promote relaxation and sleep.

Alcohol Moderation – A Key to Hormonal Harmony

Alcohol can have a negative impact on hormonal health during menopause, as it may worsen symptoms like hot flushes and mood swings. It’s essential to moderate your alcohol intake to maintain balanced hormone levels and overall wellbeing.

To reduce alcohol consumption, try opting for non-alcoholic beverages, such as sparkling water with a splash of fruit juice, herbal teas, or mocktails made with fresh fruit and herbs. If you choose to consume alcohol, do so in moderation and opt for low-alcohol options like spritzers or light beers.

Improving your hormonal health during menopause doesn’t have to be complicated. By incorporating nutrient-dense foods like legumes, flaxseed, and soy, and reducing caffeine and alcohol intake, you can create a balanced and supportive diet for this stage.

To further enhance your menopausal journey, consider joining our Menopause Makeover program, a holistic approach to managing menopause symptoms that includes personalised guidance, support, and additional resources tailored to your needs.

Together, we can help you transition through menopause with greater ease and confidence. Contact us today to get started on your Menopause Makeover journey and embrace a healthier, happier future.

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Menopause Makeover – 8 week program

Check out my blog post on Healthy recipes to support you in menopause.

If you’d like more information on how I can support you during menopause, I’d love to work with you.

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