1. Soya: Soya-based foods, such as tofu and soya milk, contain phytoestrogens that can help reduce menopausal symptoms, including hot flushes.
2. Flaxseeds : Flaxseeds are rich in lignans, a type of phytoestrogen that may have hormone-balancing effects. Add ground flaxseeds to your smoothies, yoghurt or porridge.
3. Berries: Berries such as raspberries, strawberries and blueberries are rich in antioxidants and fibre, which contribute to a balanced diet during the menopause.
4. Turmeric: Turmeric contains curcumin, a compound with anti-inflammatory properties that may help relieve joint discomfort often associated with the menopause. Add turmeric to your dishes or try drinking golden milk (turmeric milk).
5. Leafy green vegetables: Vegetables such as spinach, kale and rocket provide vitamins and minerals. Some, including kale, also contribute to calcium intake and help support bone health during the menopause.
6. Oily fish: Oily fish such as salmon, mackerel and sardines are rich in omega-3 fatty acids, which support heart function.
7. Low-fat dairy products : Milk, yoghurt and cheese provide calcium, which helps maintain bones. Low-fat options can be part of a balanced diet.
8. Nuts and seeds: Nuts and seeds, such as almonds, cashews, sunflower seeds and pumpkin seeds, are rich in nutrients, fibre and healthy fatty acids, which can help maintain good health during the menopause.
9. Goji berries: Goji berries provide vitamins, minerals and antioxidants and can be enjoyed as part of a varied, balanced diet.
10. Avocado: Avocados are rich in healthy fats, vitamins and minerals, which can help reduce the symptoms of the menopause and support healthy skin.
11. Beans and pulses: Beans and pulses are rich in fibre, plant-based protein and essential nutrients that help support a balanced diet during the menopause.
12. Water: Staying hydrated by drinking enough water throughout the day supports healthy digestion and helps prevent dehydration, which can contribute to dry skin.
These foods can form part of a balanced diet to support your wellbeing during the menopause. Your nutritional needs may vary, so consult a healthcare professional or registered dietitian for personalised advice. If you have endometriosis, speak to a healthcare professional about whether phytoestrogen-rich foods are suitable for you.
