Menopause is a significant life transition that can affects many aspects of health. As hormonal changes impact the body, managing menopause symptoms and the associated health changes through a balanced diet can play a role in helping navigate this time of change.
At this point in time, there is no one recommended diet for menopause, and instead, it is recommended that women focus on a balanced diet that includes a variety of nutrient-dense foods.
The dietary patterns recommended in the Australian Guide to Healthy Eating will provide adequate nutrients for good health and also minimise the risk of developing chronic diseases.
The Australian Dietary Guidelines recommend filling your plate with:
The Mediterranean diet closely aligns with the Australian Dietary Guidelines, and there is evidence for this way of eating to support brain health for people with MS. This diet is rich in fruits, vegetables, whole grains, and healthy fats, which align with the Australian Dietary Guidelines. It has been shown to be beneficial for overall health and can help manage menopause symptoms.
Evidence based diet and MS looking at the Mediterranean diet
A healthy, balanced diet doesn’t mean you have to cut out entire food groups or label foods as “good” or “bad.” Instead, focus on reducing your intake of less nutritious options. When people restrict themselves from certain foods and think, “I can’t have this,” they often end up thinking about those foods more. It’s better to minimise how often you eat these foods, rather than trying to completely avoiding them.
Foods high in salt, sugar, and saturated fats are best kept as occasional treats. Examples include cakes, lollies, pastries, biscuits, muesli bars, soft drinks, potato chips, cream, and butter. Look for healthier alternatives with whole, fresh ingredients to include in your diet.
Soy is part of the legume family and is found in a variety of foods, from edamame snacks and whole soybeans to soy milk and fermented soy products. Soy contains phytoestrogens, compounds that are similar to the female hormone estrogen. Since oestrogen levels decrease during menopause, consuming foods rich in phytoestrogens might be beneficial.
Some evidence suggests that eating soy and soy-enriched foods could be linked to fewer and less intense hot flashes. While more research is needed, soy may help some women manage menopausal hot flashes, though the relief might be mild.
Additionally, soy offers other health benefits that can be important during perimenopause and menopause. For instance, soy consumption has been associated with lower total cholesterol and LDL (“bad”) cholesterol levels, which are known risk factors for heart disease.
During menopause, hormonal changes can lead to weight gain and/or a shift in how weight is distributed in the body. Body weight and body image can be sensitive topics for many women, making this a potentially challenging time.
Menopause often results in more weight being carried around the waist. Research indicates that women typically gain about half a kilo each year between the ages of 45 and 55. This weight gain can be influenced by factors like aging, which decreases muscle mass and slows metabolism. Additionally, menopausal symptoms such as fatigue, low mood, and poor sleep can make it harder to maintain a healthy lifestyle and exercise regularly.
As we age, we naturally lose muscle mass. For women with MS going through menopause, maintaining muscle mass is especially important. It helps support regular movement and function, and also aids in keeping metabolism active, which can help guard against the weight gain often associated with menopause.
There are many trendy diets and ways of eating that can be promoted, it’s important to manage your health and implement a way of eating that is sustainable, and long term. Losing weight quickly is often linked with regaining weight. Even the use of GLP-1 medications (commonly referred to as Ozempic) requires sustainable lifestyle and exercise changes for long term success.
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When the body stops producing the same levels of estrogen, risk for heart disease increases. Its important to be limiting the among of saturated fat in your diet during this time. Saturated fats are found animal fats and coconut fats.
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A decrease in estrogen increases the risk of fractures and can lead to a decline in bone health. Two key dietary influences on bone health are vitamin D and calcium. While you can take calcium supplements, calcium from food is more easily absorbed. Dairy products like milk, cheese, and yogurt are excellent sources of calcium. If you avoid dairy, make sure to include calcium through calcium-enriched non-dairy milks.
Additionally, a diet high in salt can be linked to lower bone density, which increases the risk of osteoporosis. It’s important to care for your bone health to reduce the risk of fractures and falls as you age.
There is mixed evidence about which foods may worsen hot flushes. Some women find that spicy foods, caffeine, and alcohol can affect their menopause symptoms. If you notice changes in your symptoms, consider keeping a food diary. Note when you experience worsening hot flushes and look for any patterns. You might also try eliminating these foods and drinks for a period to see if your symptoms improve.
Navigating menopause and understanding the impact of diet on your health can be challenging, so it's important to seek support. A registered dietitian can offer personalised nutritional advice tailored to your needs, considering factors like MS symptoms that may make healthy eating more difficult, such as fatigue or reduced mobility in the kitchen.
You can also consult your GP or MS Nurse if you have concerns about your nutrition or if you need additional health checks, such as for heart health, bone density, or vitamin levels. To find a dietitian, consider local services like MS Plus or explore online consultation options.
To better manage menopause through diet, focus on balanced, nutrient-rich foods while limiting excessive salt, sugar, and highly processed items. You can follow the Australian Dietary Guidelines, or the Mediterranean diet as a great starting point if you’re looking to make dietary changes. Ensure you maintain adequate protein and calcium intake and stay well-hydrated.
By following these tips, you can support your body through menopause and work towards a healthier, more comfortable transition.
This article was developed in collaboration with MS Plus dietician Julie Orr as part of a larger Women's Health Resource, focusing on pregnancy and menopause for women living with MS. This project was developed in collaboration with women with MS.
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