Diet can improve menopause symptoms in as little as six months
According to new research, conducted by the science and nutrition company Zoe, sticking to a healthy diet can improve menopausal symptoms in as little as six months.
The research – which analysed over 70,000 peri and postmenopausal women – found that adopting a healthy plant-based diet could reduce overall peri and postmenopausal symptoms by 30% and 37% respectively, while also improving sexual symptoms, such as low libido, by up to 19% in perimenopausal women and 29% in postmenopausal women.
Led by Professor Sarah Berry, chief scientist at Zoe, in collaboration with King’s College London and funded by the British Menopause Society, the data highlights the impact nutrition can have on the quality of life for women during this transitional period.
‘There’s so much misinformation around menopause, so it’s no surprise that many women don’t know what they’re experiencing or how to change it. Previously we didn’t ever talk about menopause and as a result, there’s so much we still don’t know, yet we do know that it encompasses a huge portion of women’s lives,’ Prof Sarah Berry said.
The study
According to Zoe, 99.8% and 93% of the 70,000 peri and postmenopausal participants included in this observational study experienced at least one of the 20 most common menopause symptoms.
After following Zoe’s dietary guidance (a healthy plant-based diet with an increased intake of whole grains and legumes), these were the changes they reported:
Mood changes, anxiety, and depression decreased by 35% in perimenopausal women and 44% in postmenopausal women.
Issues such as fatigue, weight gain, memory loss, and sleep disturbances were reduced by 32% in perimenopausal women and 38% in postmenopausal women.
Night sweats, hot flashes, and chills were reduced by 30% in perimenopausal women and 32% in postmenopausal women.
What does this mean?
Menopause significantly affects a woman’s metabolism and gut microbiome, leading to poorer blood sugar responses, reduced sleep quality, and an increased tendency to consume sugary foods. These changes can exacerbate menopausal symptoms, but this new research indicates that diet can help mitigate these effects.
How? Foods that are high in fibre, like whole grains and legumes, not only reduce inflammation and blood sugar spikes but also positively alter the gut microbiome, which can lead to a reduction in symptoms.
What do the experts say?
‘Ten years ago, I was on the verge of quitting because I thought I’d gone mad and didn’t know what was wrong with me,’ said menopause advocate and previous WH cover star Davina McCall.
‘The fact that you can improve your menopause experience through food is incredible. Women are desperate for solutions, and this research is crucial in helping to provide them.’
Prof Berry caveated that while there is no single solution for menopause symptoms, the study demonstrates the potential benefits of a healthy diet. ‘Despite the many inflated claims and “menowashing”, there is no silver bullet when it comes to diet and menopause symptoms, but what our data does show is that following an overall healthy dietary pattern may help to improve symptoms.’
Read more on menopause
Jane Baxter’s recipes for a better menopause – once you’ve tried these Mexican eggs, you can never go back
How gut health can support symptoms of the menopause – Celebrity GP Dr Zoe Williams shares her top tips and advice for a healthy gut
‘I'm 46 and going through perimenopause – how should I exercise?’
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