Are perimenopause or menopause symptoms particularly challenging for you right now? Menopause is a time of great change hormonally, and that impact on the body is often significant for many women. The good news is, nutritional improvements such as following a Mediterranean Diet can be helpful for managing and preventing symptoms of menopause. Let’s look at some of the science behind why that might be, which we hope, will give you some good information and actionable solutions that help improve symptoms and your overall wellbeing.
Common menopause symptoms
Some women breeze through menopause relatively easily, while others feel like their bodies are almost out to get them. Cue the hot flushes, irregular periods, night sweats, broken sleep, brain fog, bloating, aching joints, vaginal dryness, reduced libido, mood swings, weight gain and more! Not all women experience these symptoms, but they are common during perimenopause. The thing is, while we can’t avoid menopause itself, it doesn’t mean we have to put up with difficult symptoms on a chronic basis. Seeking options to alleviate menopause symptoms makes sense, and finding what works for you can be a wonderful step to feeling like yourself again.
Hormone Replacement Therapy (HRT) is often prescribed to help alleviate symptoms of menopause. While this can be a viable option for some women, it may not be recommended for everyone. And while HRT can be an important piece of the puzzle, it is not necessarily the entire answer in all cases. Dietary protocol can be an alternative option for managing menopause symptoms, whether as a stand-alone intervention, or alongside treatments like HRT.
Evidence shows us that a diet high in fibre, low in saturated fat and sugar, and rich in key nutrients can have a significant impact on symptoms of menopause and can support the entire body as we age. Much of that research rests with the Mediterranean Diet.
Principles of the Mediterranean Diet
The Mediterranean Diet is really less of a ‘diet’ and more a set of lifestyle principles that can be applied to a variety of tastes, cultures and preferences.
A traditional Mediterranean Diet is
- Rich in plant-based foods
- Moderate in fish and seafood and low in red meat
- High in good fats, but low in saturated and trans fats
- High in antioxidant-rich foods
- High in fresh foods and low in refined sugar and processed foods
- Low in refined carbohydrates (low GI)
For that reason, it is considered one of the world’s healthiest diets. In a Mediterranean Diet nothing is “off limits” but Mediterraneans typically eat lots of fresh vegetables in a rainbow of colours, lots of fish and seafood, much less red meat, and much fewer processed, fatty and sugary foods. The nutritional quality of foods is quite high and are generally beneficial for gut health – including fermented foods such as olives and feta cheese, and high-fibre wholegrains and legumes. This kind of non-restrictive eating is incredibly sustainable and beneficial for the body in a number of ways.
5 reasons why the Mediterranean Diet may help menopause symptoms
In terms of easing menopause symptoms, there have been several studies suggesting there are some significant benefits to making the Mediterranean diet part of our lifestyle as we age, and particularly during and after menopause. In a systematic review of seven studies on Mediterranean Diet interventions in menopausal women, it was noted:
“adherence to the Mediterranean diet can have beneficial impacts on menopausal women’s health, including reductions in weight, blood pressure, blood ω6: ω3 ratio, triglycerides, total cholesterol, and LDL levels.”
So why might that be? Let’s look at 5 interesting aspects of the Med Diet that relate to menopause.
1. Anti-inflammatory.
Oestrogen has a protective effect on women’s bodies, and during menopause, its decline can lead to increased levels of inflammation. The Mediterranean Diet is considered an anti-inflammatory diet, because it is both low in foods that cause inflammation, and high in foods that may help reduce it.
2. Helps you control blood sugar.
Menopause can also increase the risk of insulin resistance. This can be heightened if we are eating lots of sugary, processed foods high in simple carbohydrates (high GI) which turn quickly into sugar. A Mediterranean Diet focuses on whole grains and slow release carbohydrates such as legumes and vegetables (low GI). This type of eating means it is much easier to control sugar cravings and we don’t get sugar highs and lows throughout the day, but rather, a slow and consistent release in the bloodstream.
3. High in protein.
As oestrogen levels drop, menopausal women are more prone to anabolic resistance, which increases risk of muscle atrophy (AKA muscle wastage). The Med Diet is high in good quality lean protein, which has a supportive effect on muscles, helping to slow this decline. Protein is also helpful for hormone production, which is important during this time.
4. Easily adapted for weight loss.
Many women experience weight gain during and after menopause, particularly around the mid-section (central obesity). This can happen even if you had never had to watch your weight before, thanks to the decline in oestrogen. Unfortunately, excess weight, particularly in the mid-region is linked to increased risk of chronic diseases like heart disease, stroke, and diabetes. While it makes sense to focus on health right now, restrictive diets for weight loss are definitely not a good idea at this time. As your body changes, it needs the right kind of fuel to work at its best. The Mediterranean Diet is not restrictive and is abundant in the right nutrients for menopause. What’s more, the Med Diet can easily be adapted for weight loss with reduced calorie intake without sacrificing flavour or nutritional value.
5. Supports good gut health.
Research indicates that the decline in microbiome diversity can follow a decline in oestrogen. Not only can this lead to an increase in digestive symptoms, but can have an impact on our entire body. The Mediterranean diet supports optimal gut health for a huge range of reasons, which can be distilled into four major aspects:
- High in fibre
- Rich in prebiotics
- High in probiotics
- Anti-inflammatory
These are the building blocks of a diet that fuels the gut microbiome in the best of ways and can potentially benefit menopause symptoms. Increased microbiome diversity can help to regulate hormone production and may even have a causative effect on hormone levels.
There’s no one-size-fits all solution for menopause symptoms.
Every woman is different, and what works for someone may not be the right thing for you. Not every woman experiences all the same menopause symptoms. When you come for a 1:1 consultation, it’s all about YOU.
We take a full history, getting to know your symptoms, your lifestyle, and understanding any allergies and intolerances you might have.
We offer personalised consultations that provide a unique nutritional approach tailored to your needs.
During your consultation, we’ll explore influences like sleep, lifestyle, exercise, gut health, as well as vitamin and mineral deficiencies on menopause symptoms. From there, identifying solutions that might address those in a supportive, and non-judgemental way. We can also see you alongside your medical practitioner to ensure your diet complements your wider health strategy.
If you would like to implement a Mediterranean Diet during menopause, we can support you in that based on your health goals and priorities. It doesn’t need to be all about Greek food necessarily, either. We can adapt the principles of a traditional Mediterranean diet to suit your individual tastes, lifestyle and culture.
There are many pieces of the puzzle that make up you, and we take the time to uncover them. Offering solutions that you can not only live with, but thrive under through menopause and beyond.
DISCLAIMER:
The content in this article is not intended as medical advice. It is also of a general nature and is not tailored to your individual circumstances. If you are experiencing significant digestive symptoms, a 1:1 consultation is always the best approach. Please contact our clinic to discuss your unique situation and our tailored and individualised approach to symptoms of menopause.
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