*Content reviewed by HotPause Health Nutrition Expert and Registered Dietitian,  Val Schonberg, MS, RD

Foods That Support Hormone Health in Menopause

The concept of “balancing hormones” through diet is misleading. Although you can’t directly balance your hormones by eating certain foods, your diet significantly supports your body’s hormonal functions.

Food influences how hormones are metabolized and function, aiding the body’s natural hormonal processes. A well-balanced and nutritious diet provides essential building blocks for hormone production. Fats, for instance, are crucial for hormone synthesis, while proteins are vital for building and repairing hormone receptors.

Nutrition expert and Registered Dietitian, Val Schonberg, outlines a menopause-friendly diet, focusing on foods that not only help mitigate menopause symptoms but also enhance your overall nutrition, contributing to better health.

Phytoestrogens: Plant-Based Support for Hormone Health

Phytoestrogens are plant-derived compounds that have the ability to weakly mimic estrogen in the body. This can be beneficial during menopause, a time when natural estrogen levels are declining. By binding to estrogen receptors, phytoestrogens may have estrogen-like effects, potentially helping to maintain bone density and support metabolic health. Incorporating phytoestrogen-rich foods into your diet may help support hormone health and ease menopause symptoms.

• Soy Products: Tofu, tempeh, soy milk, and edamame are excellent sources of isoflavones, a type of phytoestrogen. Incorporating moderate amounts of soy into your diet can help manage hot flashes [1] and support heart health [2]
• Flaxseeds: High in lignans, another type of phytoestrogen, flaxseeds also offer omega-3 fatty acids and fiber which help support heart health [3] and digestive health [4]. Add ground flaxseed to smoothies, oatmeal, or yogurt for a nutritional boost.
• Legumes: Beans, lentils, and chickpeas contain phytoestrogens and are also excellent sources of fiber and protein, supporting digestion and satiety. [5]

Omega-3 Fatty Acids: Anti-inflammatory Powerhouses

Omega-3 fatty acids can help combat the inflammation associated with menopause, supporting heart health and mood swings and depression. [6]

• Fatty Fish: Salmon, mackerel, sardines, and trout are rich in EPA and DHA, two potent forms of omega-3s.
• Nuts & Seeds: Walnuts, chia seeds, hemp seeds, and flaxseeds are great plant-based sources of ALA, another type of omega-3 fatty acid.

Calcium and Vitamin D: Bone Health Essentials

Research supports the use of calcium, or calcium in combination with vitamin D supplementation, for the prevention of osteoporosis. [7]

• Dairy: Milk, yogurt, and cheese provide calcium and vitamin D.
• Leafy Greens and Fish: Kale, collard greens, and fatty fish like salmon are beneficial for both calcium and vitamin D intake.

Antioxidant-rich Fruits and Vegetables: Nutritional Powerhouses

A diet abundant in fruits and vegetables, known for their fiber, vitamins, minerals, and antioxidants is imperative during your menopausal transition and beyond.

• Fruits and Vegetables: They are loaded with vitamins, minerals, antioxidants, and fiber. They reduce inflammation, and supporting overall health. [8]
• Berries: Strawberries, blueberries, cranberries, blackberries and raspberries have been shown to reduce chronic inflammatory conditions.[9] 
• Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are packed with vitamins, minerals, and fiber that are essential for good health. They are particularly rich in Vitamin C and folate, and contain antioxidants that can help protect the body from free radicals, which have been linked to health conditions like diabetes and cancer.

Whole Grains: Fiber-filled and Heart Healthy

Whole grains like quinoa, oats, and barley provide B vitamins, magnesium, fiber, and protein, helping to manage blood sugar levels and support heart health. [8]

Foods to Limit or Avoid

Certain foods can exacerbate menopause symptoms and lead to unwanted health outcomes. Limiting or carefully considering the following can support a healthier menopause transition:

• Processed and High-sugar Foods: Can spike blood sugar levels and lead to inflammation.
• High-salt Foods: May increase blood pressure and water retention.
• Caffeine and Alcohol: Can trigger hot flashes and disrupt sleep patterns.

Personalizing Menopause Nutrition

Individual responses to foods can vary, making it essential to listen to your body and adjust your diet accordingly. Keeping a food diary can help identify triggers for menopause symptoms and guide dietary choices. Consulting with a healthcare provider or a dietitian specializing in menopause can provide personalized advice tailored to your health needs and symptoms.

Conclusion

Menopause nutrition is not just about easing symptoms; it’s a holistic approach to nourishing your body during a time of transition. By focusing on nutrient-rich foods like those rich in phytoestrogens, omega-3 fatty acids, calcium, vitamin D, antioxidants, and fiber, you can support your body’s natural biology at this stage of life and help navigate menopause with greater ease. Remember, the goal is overall wellness, embracing a diet that not only addresses menopause symptoms but also supports a healthy, joyful life beyond menopause.

References:

1. Barnard ND, Kahleova H, Holtz DN, Del Aguila F, Neola M, Crosby LM, Holubkov R. The Women’s Study for the Alleviation of Vasomotor Symptoms (WAVS): a randomized, controlled trial of a plant-based diet and whole soybeans for postmenopausal women. Menopause. 2021 Jul 12;28(10):1150-1156. doi: 10.1097/GME.0000000000001812. PMID: 34260478; PMCID: PMC8462449.
2. Le Ma, Gang Liu, Ming Ding, et al, Isoflavone Intake and the Risk of Coronary Heart Disease in US Men and Women, Results From 3 Prospective Cohort Studies, Circulation, 2020 Mar 23; https://doi.org/10.1161/CIRCULATIONAHA.119.041306
3. Rodriguez-Leyva D, Dupasquier CM, McCullough R, Pierce GN. The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. Can J Cardiol. 2010 Nov;26(9):489-96. doi: 10.1016/s0828-282x(10)70455-4. PMID: 21076723; PMCID: PMC2989356.
4. Nowak W, Jeziorek M. The Role of Flaxseed in Improving Human Health. Healthcare (Basel). 2023 Jan 30;11(3):395. doi: 10.3390/healthcare11030395. PMID: 36766971; PMCID: PMC9914786.
5. Fu J, Zheng Y, Gao Y, Xu W. Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms. 2022 Dec 18;10(12):2507. doi: 10.3390/microorganisms10122507. PMID: 36557760; PMCID: PMC9787832.
6. Wani AL, Bhat SA, Ara A. Omega-3 fatty acids and the treatment of depression: a review of scientific evidence. Integr Med Res. 2015 Sep;4(3):132-141. doi: 10.1016/j.imr.2015.07.003. Epub 2015 Jul 15. PMID: 28664119; PMCID: PMC5481805.
7. Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium; Ross AC, Taylor CL, Yaktine AL, et al., editors. Dietary Reference Intakes for Calcium and Vitamin D. Washington (DC): National Academies Press (US); 2011. 2, Overview of Calcium. Available from: https://www.ncbi.nlm.nih.gov/books/NBK56060/
8. Fatemeh Ramezani, Farzad Pourghazi, Maysa Eslami, Maryam Gholami, Nami Mohammadian Khonsari, Hanieh-Sadat Ejtahed, Bagher Larijani, Mostafa Qorbani, Dietary fiber intake and all-cause and cause-specific mortality: An updated systematic review and meta-analysis of prospective cohort studies, Clinical Nutrition, Volume 43, Issue 1, 2024, Pages 65-83, ISSN 0261-5614, https://doi.org/10.1016/j.clnu.2023.11.005.
9. Stote KS, Burns G, Mears K, Sweeney M, Blanton C. The Effect of Berry Consumption on Oxidative Stress Biomarkers: A Systematic Review of Randomized Controlled Trials in Humans. Antioxidants (Basel). 2023 Jul 18;12(7):1443. doi: 10.3390/antiox12071443. PMID: 37507981; PMCID: PMC10376627