Making small changes to your diet can significantly impact your menopause symptoms. Incorporating hormone-balancing, nutrient-rich foods into your meals will improve your energy levels, stabilise blood sugar and help keep symptoms in check.
Powerful protein
Protein is essential during menopause. It helps maintain muscle mass, reduces hunger pangs, boosts metabolism, stabilises blood sugar, and is an important source of essential amino acids.
Meat, eggs, fish, dairy and legumes help us meet our fundamental protein requirements. Lean animal proteins like skinless chicken, eggs, and fatty fish like salmon and mackerel help provide essential omega-3 fatty acids that can combat inflammation and support brain health, while plant-based proteins like tofu, tempeh, lentils, chickpeas and quinoa can help ease hot flashes and mood swings. Plant-based proteins are also high in fibre, which helps aid digestion.
Greek yoghurt, cottage cheese, and kefir are high-quality proteins that contain probiotics, which help support gut health and reduce bloating.
Whichever protein choice you prefer, experts agree that choosing whole foods and avoiding processed foods is a key part of any healthy diet.
Eat your fruit and veg
Fruit and veggies play a vital role in supporting women during menopause.
Berries like strawberries, blueberries, raspberries and blackberries are rich in antioxidants and vitamin C, so add a handful (fresh or frozen) to smoothies or porridge. Bananas are high in potassium, which can help reduce bloating and regulate blood pressure, while grapes contain the antioxidant resveratrol to balance hormone levels.
Cruciferous vegetables like broccoli, Brussels sprouts, kale and cauliflower help balance oestrogen levels and are rich in fibre, while leafy greens like spinach are high in calcium, magnesium and vitamin K, all of which support bone health. Carrots and kumara provide slow-release energy, which helps combat fatigue, while cucumbers and celery can help with digestion and bloating.
Need some recipe inspiration? We’ve rounded up some of our favourite recipes from across New Zealand Woman’s Weekly Food, packed with ingredients that help soothe menopause symptoms.
Our favourite New Zealand Woman’s Weekly menopause-friendly recipes
This gluten-free porridge, made with quinoa instead of oats, is a healthy and nutritious breakfast alternative. Quinoa contains protein, fibre, B-vitamins and magnesium, and is excellent for helping with anxiety levels.
Opt for meals based around protein and cruciferous vegetables during menopause. Protein helps maintain muscle mass, reduce hunger pangs and stabilise blood sugar.
This delicious salmon and chickpea salad is packed with protein and healthy fats, and is ready in less than 20 minutes. Fatty fish like salmon and mackerel help provide essential omega-3 fatty acids to combat inflammation and support brain health.
Dairy and gluten-free, this easy five-ingredient recipe is perfect for enjoying at your next sweet occasion. Dark chocolate satisfies sweet cravings and provides magnesium, which helps alleviate stress and mood fluctuations.
Bursting with delicious spices and packed with protein, this lamb curry can be pulled together in just 45 minutes. Serve it with cauliflower rice, which is lower in carbs and can help with hot flashes and mood swings.
These crispy, high-protein bars are also deliciously good for you. Packed with seeds, nuts and protein powder, they will give you a kick of energy.
This simple but elegant meal can be on the table in less than 30 minutes when cooking salmon in an air fryer. Packed with omega-3s which help with inflammation and mood, the salmon is air-fried to cut back on trans-fat intake.
Pulled together in just 20 minutes, this quick and healthy meal is packed with protein and full of fibre thanks to the base of whole foods.
Studies have found that eating porridge may improve short-term memory and attention, while high-fibre wholegrains, dairy and fruit are good brain fuel. Top with sliced banana, fruit, yoghurt and chia seeds for a nutrition-packed bowl, then drizzle with maple nut butter.
Packed with beans, quinoa, spices and herbs, these bowls make a delicious dairy and gluten-free lunch or dinner. Kumara is rich in beta-carotene and fibre that help reduce fatigue, hot flashes and mood swings.
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