It’s estimated that there are 13 million women in the UK currently going through perimenopause or menopause, and for many, the symptoms they experience, including hot flushes, brain fog and anxiety, can have a significant impact on their life. One survey, commissioned by the Chartered Institute of Personnel and Development, found that 53 per cent of menopausal women have had to take time off work.
But could something as simple as a change in diet help? Research has suggested that eating more plant-based foods could reduce menopause symptoms, with new research from King’s College London and Zoe, the science and nutrition company suggesting that consuming 30 plants a week could significantly reduce hot flushes, depression, weight gain, low libido and mood swings. In this extract from her new book, The Science of Plant-based Nutrition: How to Enhance the Power of Plants for Optimal Health, nutritionist Rhiannon Lambert explains how.
What is plant-based nutrition? The term plant-based has entered common parlance in recent years, but its meaning has become interchangeable with veganism, when in fact the term encompasses a much broader range of dietary choices.
At its simplest, a plant-based diet means consuming more plants and fewer animal products, with the aim of obtaining the majority of your nutritional needs from plants and wholefoods. And this doesn’t just mean fruits and vegetables, it also includes nuts, seeds, wholegrains, legumes and beans.
Following a plant-based diet is easier than you think. Just aim for a wholefood diet that embraces colour, variety, taste and texture, and move away from ultra-processed convenience options.
New research backs plant power: Around the world, there is growing interest in how diet can support the female ageing process. Research has found that a diet rich in whole plant foods is associated with reduced menopause symptoms. Additionally, studies have shown that adhering to a Mediterranean diet can mitigate health problems that are common after menopause, such as high cholesterol, low bone mineral density and increased breast cancer risk. The Mediterranean diet, which is rich in fruits, vegetables, wholegrains, nuts, seeds and healthy fats, supports overall health and may alleviate some menopausal issues.
A 2022 study on diet and women of menopausal age showed that following a Mediterranean diet was beneficial in terms of symptom reduction. Specifically, the consumption of legumes, such as beans, peas, and lentils, was associated with milder physical symptoms, while extra virgin olive oil was found to reduce psychological symptoms.
The Mediterranean diet focuses on whole plant-based foods, lean proteins and healthy fats, which collectively support gut health and overall wellbeing. By focusing on a diet rich in diverse, nutrient-dense foods, women can help mitigate some of the hormonal changes and symptoms associated with menopause, while also promoting long-term health.
While more research is needed to fully understand the relationship between diet and menopause, adopting a balanced and nutritious diet, such as the Mediterranean diet, could be a valuable tool for managing menopausal symptoms and promoting overall health during this stage of life.
The power of phytoestrogens: Many plant-based foods contain phytoestrogens, which are believed to help with some of the symptoms of menopause, including hot flushes. Phytoestrogens bind with oestrogen receptor sites in the body and act like naturally occurring oestrogen. Plant-based foods such as soya milk, linseed, tofu, tempeh, miso and pumpkin seeds are all good sources.
The research surrounding soya is largely positive and it’s believed that it is particularly beneficial for women going through menopause. So far, research has focused on one type of phytoestrogen, called isoflavones, which are found in soya beans and soya-based foods and drinks.
Scientists don’t yet understand the precise mechanism, but isoflavones appear to produce a weak oestrogen-like effect without affecting oestrogen levels.
Soya isoflavones have a slightly different chemical structure to human oestrogen and affect people in different ways. Some people may experience mild oestrogen-like effects, such as less severe hot flushes, while others feel no effects.
Two servings of soya, providing 50mg of isoflavones, each day are recommended in order to feel the benefits. You can find this in 100g soya mince, 100g edamame beans or 250ml soya drink plus 200g soya yogurt.
In Asian countries, where more of these foods are eaten, women are reported to experience fewer menopausal symptoms such as night sweats, vaginal dryness and hot flushes, than those in the Western world.
Interestingly, some people produce an antioxidant compound called equol when they eat soya products, and there is| evidence to suggest that increased equol improves menopause symptoms.
Menopause and gut health: We know that higher levels of the female sex hormones oestrogen and progesterone improve the diversity of friendly bacteria in the gut, which has positive effects on overall gut health.
However, this means that fluctuations in hormone levels during menopause could potentially impact gut health as we age. With decreasing oestrogen levels, women may notice changes in gut function and experience symptoms like bloating, discomfort and bowel habit changes, highlighting the importance of supporting gut health during this transitional phase.
Good gut health has also been linked to helping keep oestrogen levels balanced, which may help to reduce menopausal symptoms. In one study of 17,000 menopausal women, those who consumed more fibre from vegetables and fruit, and included soya in their diet, had a 19 per cent reduction in hot flushes compared to the control group. This suggests that a diet rich in fibre and phytoestrogens can play a significant role in managing menopausal symptoms.
*Extracted from The Science of Plant-based Nutrition: How to Enhance the Power of Plants for Optimal Health by Rhiannon Lambert (Dorling Kindersley, £20)