What foods best support peri-menopausal women’s health, a nutritionist explains

In our 40’s as women we arrive at a time of hormonal transition called peri-menopause when plunging progesterone and skyrocketing, unstable oestrogen leaves the majority of us are experiencing hot flushes and feeling moody, sluggish, struggling to sleep and think clearly.

The good news is that what you eat and drink during this time has a huge impact on how you feel. The key is to choose foods known to support female hormones. What you eat can detoxify oestrogen out of the body as well as help make progesterone.

When we talk hormones it might sound complicated but actually when we talk food it’s pretty straightforward – choose foods rich in fibre and high-quality protein and fats and low in sugars.

Let’s break this down into what we need to do and easy ways to do it.

What are the foods that will support peri-menopausal health and your hormones?

Oestrogen

Oestrogen, when we are peri-menopausal, can reach double the amount we had in our bodies when we were teenagers going through puberty! Fibre from lots of different sources like psyllium, flax seeds, apples and pumpkin seeds helps to clear and detoxify the excess amounts.

You can get a good daily does of fibre in The Healthy Mummy’s smoothies

While we are talking about the benefits of detoxifying, the liver acts as a filter to clear the hormones no longer needed by the body. Getting the foods the liver needs to work in tip-top condition means eating lots of delicious fresh veggies and fruits, pungent herbs and great quality proteins every day.

Soy and low allergen choices

Hot flushes affect most women going through peri-menopause and soy helps to dial down their number and heat. Soy also supports balancing the effect of oestrogen: reducing its impact when in excess and boosting levels when low.

As we get a little older we tend to experience more food intolerances leaving us with sensitive tummies and feeling more tired than we should. For this reason, daily choosing a low allergen protein source like rice protein is a sensible idea as it is a lovely low irritant formula tolerated well by most people.

Fibre and protein

Getting the right amount of fibre and protein in your daily diet also means long-lasting, sustained energy without the fatigue crashes and sugar cravings from too many simple sugars. Eating fibre rich fruit and veggies while minimising simple sugars in processed foods, biscuits, cakes and lollies also helps reduce hot flushes and even mood swings as well.

Progesterone

Let’s talk about the hormone progesterone now. The beautiful thing about this hormone is how calming it is for women helping to reduce anxiety and improve sleep.

To make progesterone we need a diet filled with healthy fats, veggies and good quality protein to supply vitamin A, B6, vitamin C and zinc needed from our food.

Cooling hot flushes

Cooling hot flushes and keeping them from interfering in your life may need you to avoid the known triggers: alcohol, chilli, warming spices and chocolate. For a lot of my clients, they find this the hardest step to implement but also the most rewarding. Choosing to explore life without alcohol and chocolate, even just temporarily during peri-menopause, gives a big payoff in not only less hot flushes but significant weight loss!

Alcohol and chocolate

Alcohol and chocolate are hardwired into a lot of women’s routines as a way to manage a stressful day. So before I even consider asking someone to take them out of their diet I like to boost their sources of mood supportive nutrients magnesium and calcium. So ensure that you are taking enough through your diet or additional supplements.

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