Foods for Menopause

Menopause is a natural stage in a female’s life. Foods for menopause as well as menopause supplements can help to ensure that females get the nutrients they need to support this natural part of ageing.

Menopause marks the end of the menstruating years and is made up of three stages- perimenopause, menopause and postmenopause. These menopause stages can span over many years.

Here, we share the foods to eat and avoid during menopause to help ensure your body gets the vitamins for menopause it needs.

Foods for Perimenopause

The first of the menopause life stages is perimenopause. This can occur several years before menopause itself, typically between the ages of 45 and 55. However the age at which females begin perimenopause can vary greatly.

During this stage of menopause, menstrual cycles may become less regular although it is still possible to get pregnant as menstrual cycles are still occuring.

There are several foods for the perimenopause stage which can be helpful.

-Fibre-rich foods such as wholegrain rice, pasta and bread. These high fibre foods can help with satiety plus wholegrains contain various B vitamins. Vitamin B2 contributes to the maintenance of normal skin and contributes to the reduction of tiredness and fatigue whilst pantothenic acid (vitamin B5) contributes to normal mental performance as well as contributing to normal energy-yielding metabolism.

-Dairy foods such as yoghurt, cheese and milk. These contain calcium and vitamin D which both contribute to the maintenance of normal bones and teeth.

-Oily fish such as sardines, mackerel and herring, rich in Omega-3 fatty acids. Docosahexaenoic acid (DHA) is a type of Omega-3 fatty acid found in oily fish. DHA contributes to the maintenance of normal brain function

-Fruits and vegetables. Eating a rainbow of different coloured fruits and vegetables will help to ensure you’re getting a range of different vitamins and minerals. This includes vitamin C which contributes to the normal function of the immune system, normal formation of collagen for normal skin function and the reduction of tiredness and fatigue, as well as vitamin A, which is useful during perimenopause as it supports the normal function of the immune system.

Foods to Eat During Menopause

Perimenopause ends and menopause officially begins when a female hasn’t had a period for 12 months. There are various foods to eat during menopause, including the foods above, that can help support your health at this time.

-Foods high in phytoestrogens. These include soya-based foods such as soya milk, tofu and tempeh, as well as pumpkin seeds, linseeds, celery and green beans.

-Lean protein such as chicken, turkey, fish, tofu and legumes. To support muscle and bone, protein is essential as protein contributes to the maintenance of bones as well as the growth and maintenance of muscle mass.

Foods to Stay Away During Menopause

Whilst there are several foods that can provide necessary nutrients during menopause, there are also many foods many people choose to avoid during menopause.

-Alcohol

-Sugary foods such as sweets, biscuits, pastries

-Spicy food

-Caffeine

-Foods high in salt such as crisps and energy drinks

Our Menopause Supplements

Ensuring you're getting the nutrients your body needs during menopause is important. Taking a menopause supplement can help to safeguard the intake of key nutrients and support a female’s body throughout this natural life stage.

Menopace is the Vitabiotics range of comprehensive supplements formulated to be taken before (perimenopause), during, and after the menopause. Menopace Original contains a blend of 22 nutrients including vitamin B6, which contributes to the regulation of hormonal activity, vitamin B12 which contributes to the normal functioning of the nervous system, and thiamin (vitamin B1) which contributes to the normal function of the heart. Plus, it contains vitamin C.

Menopace Plus offers the same formulation as the Original however it also has added active botanicals including sage and green tea extract. Menopace Max offers the highest level of nutritional support in the Menopace range. It includes calcium, which is needed for the maintenance of normal bones. Calcium helps to reduce the loss of bone mineral in post-menopausal women.(A beneficial effect is obtained with a daily intake of at least 1200mg calcium from all sources). Low bone mineral density is a risk factor for osteoporotic bone fractures (in women aged 50 years or older), so it is especially important to make sure we are getting enough calcium during this time. Menopace Max also includes Red Clover to provide a rich source of isoflavones.

You can discover more about our full range of menopause supplements here.

The Menopause is a natural life stage; there’s no getting away from it! However, to help support this time of life, the correct balance of nutrients and a healthy, active lifestyle is essential. By enjoying a diet filled with the correct vitamins and minerals -through food and/or a supplement - you will be more prepared to embrace this stage of life..