New research has found that menopausal women who eat 30 plants a week found a significant difference in their physical and psychological symptoms.
In the study, conducted by a team at King’s College London alongside the science and nutrition company Zoe, the 70,000 UK-based participants were followed for an average of seven months and encouraged to stick to a plant-based diet.
Those taking part recorded the severity of 20 key menopause symptoms and produced a score out of 100 based on how much it was affecting their life.
Findings revealed a huge decrease in symptoms in both postmenopausal women (those who have stopped periods) and perimenopausal women (those who still have periods but are experiencing hormonal changes).
Amongst the result, negative mood changes, anxiety, and depression decreased in perimenopausal women by 35 per cent, while other symptoms such as fatigue, weight gain, brain fog, and struggling to sleep were reportedly reduced by 32 per cent.
Additionally, night sweats, hot flushes, and chills were decreased by 30 per cent.
For postmenopausal women, the first list of symptoms decreased by 44 per cent, while the second was noted as 38 per cent. With the latter three, these were reduced by 32 per cent.
Noticeable changes were seen regardless of whether women were taking other medication, including hormone replacement therapy.
Dr Federica Amati, a co-author of the study, said: “The gut microbiome is an ecosystem and if an entire population of microbes start to suffer and die, due to lack of oestrogen, there’s a gap in the ecosystem.
“So we want to make sure that gap is plugged with good, helpful microbes, not with unhelpful microbes. Eating a varied, plant-based diet, is the best way to achieve this.”
The doctor has urged people to follow a diet consisting of “protein-rich whole plants”; including nuts, seeds, beans and lentils.
“If you focus on those and have 30 plants a week, you’re going to be in a good place,” she shared.
Additionally, polyphenols, a class of compounds found in many plant foods, and vitamins found in fruit and vegetables, boost heart health, which can help reduce the likes of heart palpitations and sweats.
Davina McCall, a Zoe ambassador and menopause advocate, has previously discussed the changes she noticed in her experience through altering her diet.
“The fact that you can improve your menopause experience through food is incredible,” she shared.
“Women are desperate for solutions, and this research is crucial in helping to provide them.”
The 56-year-old has also shared how she believes exercise can help with the change.
According to My Menopause Centre, the fitness fanatic said: “Exercise is massively important at any time of our lives, but it really does come into its own during perimenopause and menopause.
“The crashing hormones are leaving us at higher risk of health problems like osteoporosis and cardiovascular disease, our moods are all over the place, and our bodies are primed for putting on weight around the middle.”