Eating a plant rich diet with lots of variety and colour. Eating a variety of different coloured plant foods (think eating the rainbow) has been linked to reducing or improving symptoms associated with menopause.
Lots of plant-based foods are rich in phytoestrogens. Phyto is the Greek work for plant, so phytoestrogen translates to plant oestrogen. Phytoestrogen mimics the animal oestrogen present in humans. The idea is that if we eat foods rich in plant oestrogen our bodies act as though our own oestrogen is present. Studies have shown that eating this type of diet can reduce hot flashes and vaginal dryness. As well as helping with menopausal symptoms eating this type of diet is great for general and heart health, too.
In countries where this type of diet is more common such as Japan, significantly less menopausal symptoms are reported than in the West. A Mediterranean diet rich in phytoestrogen has also been shown to reduce the risk of high blood pressure and there are some links to a diet rich in phytoestrogens in reducing loss of bone mass density.
Think edemame/soy beans, tofu, tempeh
Think broccoli, cauliflower, cabbage, Brussel sprouts, bok choy, collard greens, arugula (rocket leaves)
Flax and sesame seeds are highest!
Think blueberries, raspberries, blackberries, strawberries, cranberries.
Any type of bean, pulse or chickpea!
Think dried apricots, dates, prunes, figs.
1. Reference for Mediterranean diet _The Mediterranean diet and menopausal health: An EMAS position statement - PubMed (nih.gov)
2. Link to an article about Japanese diet that references an upcoming study 2023. Japanese diet offers promise for Western women (nutraingredients.com)
3. Hot Flashes and Phytoestrogen references. Full article: Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review (tandfonline.com)
4. Diet, Vaginal dryness as well as hot flashes.