How a good diet can help with menopause transition symptoms: eat healthy carbs and fats, and cut out alcohol, sugar and processed foods, expert explains

During perimenopause, the period leading up to menopause, many women suffer from depression, mood swings, high blood pressure, increased inflammation and more
A nutritional therapist reveals why certain foods reduce and exacerbate these symptoms, and gives advice on what to avoid and what to eat more of

Wellness

Sasha Gonzales

Published: 4:15am, 25 May 2023

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Menopause refers to the end of menstrual cycles, and the period leading up to this, called perimenopause, can be a difficult time for women. It typically takes place between the ages of 40 and 50 and is accompanied by a host of changes that can affect a woman’s body and mental health.

“Perimenopause can be viewed as akin to the second half of the menstrual cycle, when hormonal fluctuations and imbalances are more pronounced,” says Katia Demekhina, a nutritional therapist and female hormone health specialist at Omni Vitality in Hong Kong.

During this stage, levels of the hormones oestrogen and progesterone fluctuate widely. “This is when women are most prone to common premenstrual symptoms such as mood swings, anxiety, irritability and depression,” Demekhina says.

After this stage comes menopause, with an end to menstruation and a steady decline in hormone levels.

Eating good fat like that found in avocados, olive oil, flaxseed, chia seeds and walnuts is critical for a smooth journey through perimenopause. Photo: Shutterstock

The hormonal system responsible for handling stress is also affected during perimenopause, Demekhina says.

Demands on adrenal glands – the glands that make the main stress hormones – increase as women approach menopause, and the stress axis – which controls reactions to stress and regulates body processes including digestion, the immune system, mood and emotions, and sexuality – can become hyperactive.

What women eat and drink during perimenopause can have a big impact on their overall health and the way they feel. Photo: Shutterstock

Increased levels of the stress hormone cortisol also affect cardiovascular activity, blood pressure and inflammation levels.

Perimenopause and menopause are also periods of metabolic change often characterised by insulin resistance and metabolic syndrome – a combination of diabetes, high blood pressure and obesity, says Demekhina.

As a result, women going through these stages may experience fatigue, weakness, a change in body weight, changes in appetite, excess belly fat, high blood pressure, and raised cholesterol and blood sugar levels.

Eating good fat and avoiding bad fat is critical for a smooth journey through perimenopause

Katia Demekhina, Hong Kong-based nutritional therapist

What women eat and drink during perimenopause can have a big impact on their overall health and the way they feel.

Demekhina says that caffeine and alcohol are likely to agitate menopausal symptoms.

“Caffeine is a stimulant that can trigger anxiety or irritability in some women, worsening mood-related symptoms. And both caffeine and alcohol may interfere with sleep, which can further contribute to mood-related symptoms. However, inadequate nutrition or unhealthy eating habits play an even more prominent role.”

During the transition to menopause, it’s best to forgo alcohol, coffee and sugar – which can exacerbate mood swings and other symptoms. Photo: Shutterstock

Sugar and processed or refined carbohydrates, like bread, pasta, cakes and cookies, can have particularly negative effects. These foods cause blood sugar to spike and they raise insulin levels, which may exacerbate depressive symptoms and lead to insomnia, brain fog, weight gain, fatigue, irritability and anxiety.

This is why blood sugar management is important for a smooth perimenopausal transition.

Sugar can also contribute to inflammation in the body, which further upsets the hormonal balance and may worsen menopausal symptoms. To balance sex hormone levels, it is recommended to eat foods that do not cause insulin levels to spike.

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Demekhina says that perimenopausal women should remove refined carbohydrates and processed foods from their diet and to eat balanced meals that contain protein, healthy fats and fibrous carbohydrates – like vegetables, fruit and whole grains – to help regulate their blood sugar levels.

“Make it a point to eat the right kind of fat and to avoid processed oils,” she says.

“Fat is both a ‘starting molecule’ to make sex hormones, and critical for the health of hormone receptors on our cells. These receptors receive hormone signals, allowing them to enter the cell, and bad fats can block them.”

Demekhina says that during perimenopause, women are at increased risk of symptoms like anxiety and depression. Photo: Katia Demekhina

If a hormone can’t move into the cell because of a blocked receptor site, menopausal symptoms can become exacerbated, Demekhina says. Vegetable oils like sunflower oil, margarine and hydrogenated oils are some examples of fats to avoid.

“Good fat, as found in avocado, olive oil, flaxseed, chia seeds, walnuts and oily fish, for example, not only nourishes our cells but is also crucial for healthy brain functioning. Eating good fat and avoiding bad fat is critical for a smooth journey through perimenopause.”

She adds that a healthy diet is so much more than macronutrients, and that phytoestrogens may also be useful for those going through perimenopause. These are naturally occurring, plant-based chemicals that can either replicate or counteract the effects of oestrogen.

Phytoestrogens are present in soybean products like tofu, tempeh and miso as well as in legumes and vegetables like broccoli and cabbage. Photo: Shutterstock

Having too much oestrogen can increase the risk of blood clots and stroke; having too little can impact cognitive health, bone health and heart health.

Phytoestrogens are helpful for all women, but especially those experiencing perimenopause.

Phytoestrogens are present in soybean products like tofu, tempeh, miso and edamame, as well as in legumes and flaxseed, and cruciferous vegetables like broccoli and cabbage.

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