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On 12 December 2023 we hosted a webinar with guest speaker, nutritional therapist Dana Chapman. This webinar focussed on the science behind why eating a nutrient rich diet is supportive in not only reducing symptoms of menopause, but in having vitality at this time of life. Dana gave a dynamic presentation including why and how diet matters and which foods and herbs can be useful to include.
A recording of the webinar can be accessed here, Dana’s slides can be accessed here, and read on for our summary.
WHY AND HOW DIET MATTERS?
Women can experience a range of symptoms during (peri)menopause, from hot flushes to weight gain. Lower oestrogen levels can lead to decreased glucose tolerance, increased triglyceride and cholesterol levels, and histamine intolerance. Another function of oestrogen is to regulate use of glucose in the brain for effective functioning, so decreased oestrogen levels can also cause brain fog.
An imbalance of oestrogen and progesterone can occur during perimenopause at points in the monthly cycle, leading to an oestrogen-dominant state that can also be responsible for perimenopause symptoms.
DIETARY TIPS
Dana suggested the following categories of beneficial foods:
Phytoestrogens = plant compounds with a similar structure to oestradiol. They can have an oestrogenic and anti-oestrogenic effect depending on circulating oestrogen levels. There are two main categories:
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- isoflavones (soybeans – tofu, tempeh, edamame beans, tamari, soy sauce, soya milk) and
- lignans (whole grains, legumes, fruit, vegetables, ground flaxseeds).
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Anti-inflammatory foods – to help prevent hot flushes. Eg. oily fish (salmon, mackerel, sardines etc), turmeric, garlic, ginger.
Foods that facilitate oestrogen clearance – Cruciferous and turnip families (broccoli, cabbage, cauliflower, Brussel sprouts, swede, etc).
Feed the gut microbiome – Include fibre, colour and variety.
Quercetin-rich foods – can help remove histamine from the body. Eg red onions, red peppers, apples, pea shoots.
She also suggested these other dietary tips:
Reduce high histamine foods – wine, aged cheese, avocado, tomatoes, leftover meat, coffee.
Lower carbohydrate / higher fat diet – may reduce weight gain and brain fog.
Consider time restricted eating – but be careful in perimenopause.
Useful herbs and nutrients include red clover, sage, saffron, collagen, vitamins C, D and K2, magnesium, omega 3 and nettle or Tulsi teas.
Finally Dana provided some delicious menu ideas for breakfasts, lunches and dinners (on her penultimate slide).
RESOURCES AND FUTURE EVENTS
Dana has produced a free downloadable guide to ‘Nutrition support for menopause’ which can be accessed from her website.
We also look forward to welcoming Dana back to host a further webinar. She’ll dive into what else we can be considering in our lifestyle to support the transition between perimenopause and menopause, including what exercise might be best, as well as some environmental factors that also play a role such as cosmetics, skin care and home cleaning products. Again, she’ll look at the science as to why these elements need to be considered by covering what actually happens in the body during perimenopause and post menopause.
Keep an eye out for this event and others on our website Events page.
MENOPAUSE WORKING GROUP
The IP Inclusive Menopause Working Group is currently working to produce a collection of short recordings and blog posts, in which IP professionals share their experiences of (peri)menopause in order to reassure and inspire other people. If you’d like to contribute one, please get in touch with us at [email protected].
Also:
- Check out our Menopause Resources document here.
- We’ve also established a LinkedIn group for UK-based IP professionals who want to exchange news, views and ideas about the (peri)menopause. It’s a private group so just send us a request to join and we’ll do the rest.