How the Mediterranean Diet can help Manage Menopause Symptoms

Written by Vera Coetsee, Health and Nutrition Coach

7 Oct 2024

The Mediterranean diet is increasingly recognised for its potential benefits in managing menopause symptoms. Characterised by an abundance of fruits, vegetables, whole grains, healthy fats, and lean proteins, this dietary pattern is rich in nutrients that support hormonal balance and overall health. Research suggests that the anti-inflammatory properties of the Mediterranean diet may help alleviate common menopause symptoms, such as hot flashes, mood swings, and weight gain. By incorporating foods like olive oil, nuts, fatty fish, and legumes, women can not only enhance their nutritional intake but also promote heart health and bone density, making the Mediterranean diet a powerful ally during the menopausal transition.

 

Key Components of the Mediterranean Diet for Menopause

1. Fruits and Vegetables: A wide variety of colourful fruits and vegetables should be the foundation of the diet. Aim for at least five servings a day to provide essential vitamins, minerals, and antioxidants.
2. Whole Grains: Incorporate whole grains such as brown rice, quinoa, barley, and whole wheat bread. These provide fibre, which aids digestion and helps maintain a healthy weight.
3. Healthy Fats: Emphasise healthy fats, particularly from sources like olive oil, avocados, nuts, and seeds. These fats support heart health and may help manage inflammation.
4. Lean Proteins: Include sources of lean protein such as fish (especially fatty fish like salmon and sardines), poultry, legumes, and nuts. Protein is essential for maintaining muscle mass and supporting overall health.
5. Herbs and Spices: Use herbs and spices to flavour foods instead of salt. Ingredients like garlic, turmeric, and ginger not only enhance taste but also offer anti-inflammatory benefits.
6. Limited Red Meat and Processed Foods: Reduce consumption of red meat and processed foods, which can be high in unhealthy fats and sodium. Focus instead on plant-based proteins and healthier meat options.
7. Moderate Alcohol Consumption: If you choose to drink, do so in moderation. Red wine, in particular, is often associated with the Mediterranean diet and may offer some health benefits when consumed responsibly.
8. Hydration: Stay well-hydrated by drinking plenty of water, herbal teas, and other low-calorie beverages. Proper hydration supports overall health and can help manage menopause symptoms.

 

By embracing the Mediterranean diet, women can harness its numerous health benefits to help manage menopause symptoms effectively, promoting a smoother transition during this significant life stage. If you need support with your nutrition to help lower menopause symptoms, make an appointment at our clinic here.

 

Sources:

Vetrani C, Barrea L, Rispoli R, Verde L, De Alteriis G, Docimo A, Auriemma RS, Colao A, Savastano S, Muscogiuri G. Mediterranean Diet: What Are the Consequences for Menopause? Front Endocrinol (Lausanne). 2022 Apr 25;13:886824. doi: 10.3389/fendo.2022.886824. PMID: 35546996; PMCID: PMC9084275.