When women go through menopause it can trigger various symptoms, including central weight gain, anxiety, bowel changes, sleep disturbance and a loss of sense of self.
These changes occur as the body’s hormonal landscape evolves, causing elevated resting stress hormone levels and increased insulin production.
Rather than accepting these symptoms as inevitable, nutritionial therapist Phoebe Liebling suggested viewing them as signals that the body needs less burden placed upon it.
The expert provided three key foods that can help women manage menopausal symptoms more effectively.
Multiple studies have found that fenugreek seeds can be beneficial for women
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Fenugreek has been shown to improve levels of oestrogen, progesterone and testosterone while decreasing FSH and SHBG.
The expert said: “This improves hot flashes, night sweats, energy and overall wellbeing.”
Women can incorporate fenugreek by soaking whole seeds overnight in salted water or using fenugreek powder in their cooking.
Phoebe also recommended incorporating soy and flaxseeds into women’s diets as they contain beneficial phytoestrogens that can mimic oestrogen’s action as natural levels decline.
The expert recommended choosing organic, non-GMO European soy products, such as soy milk, yoghurt, tofu and edamame beans.
Phoebe said the best way to add it to your diet is by having half a cup portion, four to five times weekly.
For flaxseeds, grinding them in small batches and storing them in the freezer is recommended by the expert.
A tablespoon mixed with hot water before bed can also aid bowel function.
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The expert explained that women need to adapt to the foods in their diet because of the impact of perimenopause.
She said: “[Women say] I am doing everything. I have always done, eating the same, and moving the same and I don’t understand why I am putting weight on/not sleeping/feel out of control.”
Phoebe said the key thing is to adjust their approach rather than fight against these changes.
She added: “Our diet simply needs to not feed back into the cumulative burden of our lives as a whole. We need to tweak our lifestyle habits to be similarly supportive. It can be hugely beneficial.”
