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Menopause & Perimenopause

We answer your most Googled questions on menopause & nutrition

16/06/20231 min read

Do you need to eat differently during menopause? And are there foods that can help manage symptoms? Let’s find out...

Summary

1What foods boost oestrogen in menopause?

Phytoestrogens are compounds found in plants. They can mimic oestrogen in our bodies by binding to oestrogen receptors in our cells. Soy products...

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2Which vitamins help skin in menopause?

Oestrogen drops making it harder for your body to produce collagen, which is what helps keep your skin smooth and elastic. Vitamin C contributes...

Jump to details below

3Does menopause affect your gut health?

It can. According to research, early evidence suggests that menopause and low oestrogen is linked to reduced gut microbiome...

Jump to details below

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What you're asking
1. What foods boost oestrogen in menopause?
2. Can menopause affect eating?
3. Can diet & exercise help menopause?
4. What do menopausal blemishes look like?
5. Which vitamins help skin in menopause?
6. Which foods are good for hair growth during menopause?
7. Does menopause affect your gut health?
8. What is the best breakfast for menopause?
9. Are digestive problems common during the menopause?
The final say

Explore related topics

Menopause & Perimenopause

From our digestion to our skin and even hot flushes, the way we eat may impact menopause (and vice versa).

But what exactly is going on? And what small changes can you make?

Menopause can be confusing, and it’s different for everyone. We’ll be answering the most Googled questions about menopause and nutrition to help you or your loved ones understand a little more about staying healthy during this time.

What you're asking

We’ll be responding to your most Googled questions around menopause below, to help you or your loved ones understand a little bit more about this biological rebirth.

1. What foods boost oestrogen in menopause?

Phytoestrogens are compounds found in plants. They can mimic oestrogen in our bodies by binding to oestrogen receptors in our cells.¹

Soy products (like edamame beans, soy milk, soy sauce, and tofu) are known for their high levels of isoflavones, a type of phytoestrogen which may raise oestrogen levels if you’ve gone through menopause.¹ However, it’s worth noting that the effects can be small.

You can also find phytoestrogens in foods like:¹

Apples
Broccoli, cabbage, and spinach
Potatoes
Chickpeas and lentils
Quinoa
Oats, rice, and wheat flour

2. Can menopause affect eating?

Sometimes! Everyone’s experience is different.

You might feel indirectly more or less hungry, or notice other changes in your diet, because of other symptoms like anxiety or poor sleep.

It’s thought you may need about 200 fewer calories per day after the menopause, so this may affect your weight even if you’re eating the same as usual.²

It’s also possible that hormones may increase your appetite if you’re taking HRT.³

3. Can diet & exercise help menopause?

Yes! The NHS recommends you follow a balanced diet with plenty of fruit, veg, and calcium-rich foods like yoghurt, milk, and kale.⁴

Calcium is best known for supporting your bones, which is crucial during and after menopause as you could lose as much as 20% of your overall bone mass in this time.⁵ But just getting the right nutrients will help you stay healthier and more energised, which can make managing menopause easier.

It’s also a good idea to limit your intake of caffeine and alcohol, since both can make hot flushes worse.⁶ Staying active will help you to keep your bones and muscles strong, as well as helping to improve your wellbeing.

Try to include a range of exercises:

Strength training (like lifting weights, yoga, or cycling) helps to maintain healthy bones
Cardio exercise (like running, dancing, or HIIT workouts) helps keep your heart healthy and may give you more energy.^7,8

4. What do menopausal blemishes look like?

Just like puberty and periods, the hormonal changes during menopause mean your skin might struggle. Like other hormonal blemishes, it may show up as raised bumps along the mouth, cheeks, and chin.^9,10

5. Which vitamins help skin in menopause?

The drop in oestrogen makes it harder for your body to produce collagen, which is what helps keep your skin smooth and elastic. Vitamin C contributes to normal collagen production, so getting enough can help keep your collagen levels at their best through menopause.¹¹

Vitamin A is also important, since it contributes to the maintenance of normal skin.¹²

Most people can get these easily in their diet:

Leafy greens contain both vitamin A and C!
Citrus fruits, broccoli, strawberries, and potatoes contain vitamin C.¹³
Cheese, eggs, oily fish, and milk and yoghurt are rich in vitamin A.¹²

6 Which foods are good for hair growth during menopause?

With lower oestrogen, you might notice your hair becoming thinner.

The best way to maintain healthy hair is to get a balanced diet full of vitamins and minerals. It’s a good idea to keep up your protein and iron intakes, since low amounts of these may contribute to hair loss.¹⁴

Zinc also plays a part in normal hair function, since deficiency could lead to hair loss. We only need a tiny amount, so it’s usually easy to get it through our diet.¹⁵

Red meat, beans, nuts, chickpeas, and fortified cereals all contain iron.¹⁶
Meat, eggs, beans, nuts, pulses, and dairy foods are all good sources of protein.¹⁷
Meat, shellfish, eggs, nuts, seeds, and legumes are all rich in zinc.¹⁸

7. Does menopause affect your gut health?

It can. According to research published in the International Journal of Women’s Health, early evidence suggests that menopause and low oestrogen is linked to reduced gut microbiome diversity.¹⁹

With a less diverse community of microorganisms to perform different jobs, you might find that your gut behaves differently to what you’re used to. While digestive issues aren't at the top of the list of menopause symptoms, they’re still fairly common.²⁰

However, more research is needed to determine the impact of menopause on the gut.

8. What is the best breakfast for menopause?

Don’t skip breakfast, even if you’re trying to avoid weight gain.²¹ This can contribute to you feeling tired, low, and craving snacks later on.

Try natural yoghurt for calcium, protein, and some gut-friendly bacteria. Add a vitamin C-rich fruit (like strawberries or blackcurrants), then top with nuts and seeds for added protein and iron.
Eggs are a good source of protein, offering long-lasting energy to keep you satisfied. Add kale (a superfood rich in calcium, vitamin C, and iron) or go for some wholewheat toast.^22,23,24
Swap sugar-filled cereals for wholegrain versions; add fresh and dried fruit, nut butters, or honey.
Caffeine is a potential trigger for hot flushes!⁴ If you’re prone to them, swap your coffee for a decaf or enjoy fruit juice instead.

9. Are digestive problems common during the menopause?

Upset stomachs aren’t a famous symptom of menopause, but they’re still common.²⁰

The cause isn’t generally agreed on, but some researchers believe that the decrease in oestrogen increases the “stress hormone” cortisol, which can play havoc with your gut.²⁵Or, as suggested earlier, it could be down to changes in your gut microbiome.

Other factors, like menopausal anxiety, could also take a toll on your digestion. So, don’t be alarmed if your stomach feels fragile.

The final say

We hope these answers helped... but sometimes you need advice that’s tailored to your menopause.

Here at Holland & Barrett we’re offering every woman personalised support through a free 1-2-1 consultation with a menopause trained advisor, book in store or online.

Research amongst GB women aged 40+ from black, Asian and minority ethnic backgrounds revealed that more than one in ten (15%) say being able to speak to a GP/ health professional in their own language would make a positive difference.

That’s why our online appointments are available with menopause trained advisors who natively speak Urdu, Punjabi, Gujarati and Hindi.

Book your consultation online and together, we can navigate your unique menopause journey.

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first.

Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

All figures, unless otherwise stated, are from YouGov Plc. Total sample size was 772 40+ Female BAME respondents out of which 650 respondents are in any menopausal period or are unsure. Fieldwork was undertaken between 30th May - 7th June 2023. The survey was carried out online. The figures have been weighted to be representative of GB BAME women aged 40+.