Your food choices are powerful. All foods affect chemical processes within the body, producing either a positive or a negative result. Hormonally, certain foods can do this by reducing excessive productions of oestrogen, stimulating hormone detoxification and clearance, and competitively and beneficially binding to oestrogen receptors blocking the need for a higher production.
The foods listed below have been shown to benefit women through their menopausal journey. Try to include these in your diet.
Herbs and Spices:
Ginger, rosemary, turmeric, coriander, dill, fennel, parsley
Nuts and Seeds:
Pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews, brazil nuts
Grains and Legumes:
Soy, chickpeas, quinoa, millet, bulgur, buckwheat, brown rice
Blueberries, strawberries, oranges, grapes, avocado, figs, blackberries
Meat, Poultry, Fish and Dairy:
Milk, cheese, yoghurt, deep-sea fish
Broccoli, cauliflower, brussel sprouts, kale, spinach, cabbage, mushrooms, celery, onion, alfalfa sprouts
Water, green tea, dandelion tea, chamomile tea, spearmint tea
Further to this, we often get asked how someone should be eating when they are going through the menopause journey. As a general picture, use the below tips as your foundational diet. Veer from it if you want, but always come back to this style of eating.
General dietary tips:
Avoid refined sugars – Treat ‘treats’ as a treat, and not a regular thing.
Avoid refined carbohydrates and many packaged items.
Eat protein (meat, tofu, eggs etc.) with each meal. A portion would be considered 100g of meat or 200g of tofu.
Be conscious of your daily calcium intake; food or supplement.
Eat good fats regularly. Cook with olive oil or coconut oil.
Eat a rainbow of vegetables, and lots of them.
Eat a maximum of 2 pieces of fruit daily.
Be wary of your carbohydrate intake; this commonly encourages weight gain during menopause.