The Benefits of Nutrition during Menopause

Menopause is a significant stage within a woman’s life cycle. Evidence continues to grow demonstrating that lifestyle changes can modulate hormonal function to improve health, lowering or even reversing the risk of some chronic diseases during this transition.

Paying extra attention to women's health during menopause seems intuitive, but a 2019 study published in the International Journal of Women’s Health showed that planning for lifestyle enhancements such as nutrition and exercise were needed to promote women’s health during menopause.

Menopause has been linked to risk of several chronic diseases, including rheumatoid arthritis, chronic fatigue syndrome, and chronic pain. Obesity, cancer, endometriosis, cardiovascular disease, and poor cognitive function can be considered estrogen-modulated conditions, as they are all marked by gut dysbiosis. Hormonal changes in aging patients have also been associated with greater risk of frailty and disability, probably not due to a deficiency of one hormone, but to disruptions along several hormonal axes.

Nutrition is a key component of lifestyle modifications that can favorably impact hormonal balance. Consumption of anti-inflammatory foods, especially fruits and vegetables, may help alleviate symptoms of many chronic conditions. Cruciferous vegetables like broccoli and cauliflower may help prevent and suppress the development of hormone-modulated female cancers.

It is known that reduced estrogen increases cardiometabolic risks for women entering menopause, but nutrition can make a significant difference in the health impacts. Researchers found that during premenopause, women who followed a Mediterranean diet rich in fruits, vegetables, whole grains, and nuts displayed a significantly lower index of preclinical atherosclerosis and lower weight than their noncompliant counterparts.

Nutrition may also play a part in managing vasomotor symptoms such as hot flashes and night sweats, thereby enhancing quality of life. Studies indicate symptom relief from vegan and modified vegetarian diets (including dairy products and eggs). A diet rich in omega-3 fatty acids showed significant improvement for reports of hot flashes.