{"id":657103,"date":"2026-10-26T00:36:17","date_gmt":"2026-10-26T00:36:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/657103\/"},"modified":"2026-10-26T00:36:17","modified_gmt":"2026-10-26T00:36:17","slug":"8-foods-to-eat-during-menopause-for-heart-brain-bone-and-muscle-health-yes-including-chocolate","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/657103\/","title":{"rendered":"8 foods to eat during menopause for heart, brain, bone and muscle health \u2013 yes, including chocolate"},"content":{"rendered":"

Say what you want about celebrities,<\/a> but it\u2019s largely thanks to many high-profile women speaking out and discussing their experiences of the menopause \u2013 we\u2019re looking at you Emma Thompson<\/a>, Davina McCall<\/a> and Kirsty Wark \u2013 that it\u2019s finally stopped being seen as a taboo, \u2018hushed-tones-only\u2019 topic.<\/p>\n

If you\u2019re going through the perimenopause<\/a> \u2013 the stage before \u2018The Change\u2019 (why it\u2019s referred to as such an ominous euphemism, who knows) that typically kicks in around your mid-40s \u2013 or the menopause<\/a>, knowing what to expect and how to navigate the maze of hormones is essential.<\/p>\n

As Women\u2019s Health readers, you\u2019ll know that the menopause<\/a> is something every woman will experience. It\u2019s a natural and inevitable part of ageing. We can choose to have children (or not), or to take hormonal contraceptives that stop our menstrual cycles (or not), but eventually we will all experience the menopause.<\/p>\n

The menopause is \u2018official\u2019 when a woman hasn’t had a period for 12 months. For most women, this is around the age of 51, with 95% of women finishing their reproductive lives between the ages of 45 and 55.<\/p>\n

Perhaps you\u2019ll know a bit about the science, too. Falling oestrogen levels cause ovulation to halt, signalling the end of your reproductive years. Declining oestrogen levels are also thought to be the main driver of menopause symptoms<\/a>, which can include hot flushes<\/a>, irritability, palpitations, tiredness, poor sleep, brain fog, low libido and vaginal dryness.<\/p>\n

\u2018As with any condition, menopause symptoms vary greatly from woman to woman,\u2019 says GP and menopause specialist Dr Louise Newman. \u2018As does how long they last. Some women may experience signs of the menopause for a few years; for others, they may last decades. The younger you are, or if you\u2019ve had your ovaries removed, typically, the more severe they are.\u2019<\/p>\n

But before you order a Dyson fan<\/a> on next-day delivery, did you know that there\u2019s potential for some symptoms to be reduced by what you eat?<\/p>\n

What foods should you eat during menopause?<\/p>\n

Following a Mediterranean-style diet<\/a> \u2013 olive oil as the primary fat source, plus plenty of fruit, vegetables, legumes, whole grains and fish \u2013 is arguably the gold-standard diet for health full stop, but it may also be particularly beneficial during menopause.<\/p>\n

\u2018It\u2019s a way of eating, not a written-in-stone diet, and can be adjusted according to taste, budget and preferences,\u2019 says Emma Bardwell<\/a>, registered nutritionist and co-author of The Perimenopause Solution.<\/p>\n

\u2018In a nutshell, all women over 40 really need to be thinking about eating for their heart, brain and bone health,\u2019 says Bardwell.<\/p>\n

Can food help ease menopause symptoms?<\/p>\n

The good news is there\u2019s evidence to suggest that making changes to what you eat can help reduce menopausal symptoms.<\/p>\n

Not only has the Mediterranean diet been linked with fewer menopause symptoms \u2013 a 2013 cohort study<\/a> of more than 6,000 women showed that following a Mediterranean diet reduced the risk of vasomotor menopausal symptoms (hot flushes and night sweats) by about 20% \u2013 a 2018 study<\/a> found that post-menopausal women eating this way had higher bone density and muscle mass, both of which can decline during menopause.<\/p>\n

The most recent evidence on the impact diet can have on menopausal symptoms comes from a team at King\u2019s College London and ZOE, the science and nutrition company. The researchers analysed data from 70,000 women and found that eating 30 plants a week significantly reduces menopause symptoms<\/a>, including hot flushes and mood swings. That was the case even among women whose BMI was in the overweight or obese category.<\/p>\n

Here, then, are some key foods to include in your diet during the menopause to help manage common symptoms…<\/p>\n

8 foods to add to your diet during menopause\"best<\/p>\n

Getty Images<\/p>\n

1. Colourful fruit and vegetables<\/p>\n

Colourful foods contain more plant chemicals called polyphenols, which are powerful antioxidants. \u2018They can also interact with our gut microbiome, which is an interesting area when it comes to menopause,\u2019 says Natasha Draycott, lead nutritionist at Rheal Superfoods<\/a>. \u2018There\u2019s lots of interest in whether polyphenols can help with symptoms like hot flushes, but the evidence is still limited.\u2019<\/p>\n

Berries, beetroot<\/a>, dark leafy vegetables, cabbage, mushrooms, spices like turmeric, nuts and beans all contain plenty of polyphenols and will make your plate look very colourful.<\/p>\n

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2. Beans and other legumes<\/p>\n

Draycott says beans<\/a>, lentils and chickpeas<\/a> are \u2018really useful foods\u2019 because they provide plant protein, fibre, slow-release carbohydrates and important nutrients. Their fibre content can also support blood sugar balance and digestion.<\/p>\n

\u2018They are a great protein source, especially soy, as they provide amino acids that certain neurotransmitters need to create serotonin and dopamine, which regulate emotions, sleep and motivation,\u2019 she says \u2013 adding that getting enough protein during menopause is important for satiety and muscle health.<\/p>\n

Soy is also beneficial, as it\u2019s what we call a phytoestrogen, she explains. \u2018The misconception is that phytoestrogens provide the body with more oestrogen, but that isn\u2019t how they work. They help to regulate oestrogen, which again is important during this life stage.\u2019<\/p>\n

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Javier Zayas<\/p>\n

3. Whole grains<\/p>\n

Making simple swaps, like choosing wholegrain bread or brown rice instead of refined versions, can help give you steadier blood sugar<\/a> because the extra fibre slows down digestion.<\/p>\n

\u2018This is especially helpful during midlife, when our metabolism and body composition can start to change,\u2019 says Draycott.<\/p>\n

Although there isn\u2019t currently any strong evidence that whole grains directly reduce menopause symptoms, \u2018ensuring you are consuming carbohydrates is crucial, as the brain relies on glucose for energy,\u2019 she adds.<\/p>\n

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F.J. Jimenez<\/p>\n

4. Mushrooms<\/p>\n

Mushrooms<\/a> are a great source of nutrients including B vitamins, selenium and beta-glucans, says Draycott.<\/p>\n

\u2018Beta-glucans are super beneficial for our gut function, and looking after gut health in menopause is important,\u2019 she says. \u2018Some mushrooms can provide vitamin D when they\u2019ve been exposed to UV light; however, this is a very small amount. To get enough vitamin D, you need your skin to have direct sunlight, or take a vitamin D supplement.\u2019<\/p>\n

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5. Nuts and seeds<\/p>\n

Nuts and seeds are packed with healthy unsaturated fats, plant protein, fibre, magnesium and vitamin E, \u2018so they\u2019re great for supporting heart health and keeping meals satisfying,\u2019 she says.<\/p>\n

Flaxseed is interesting, she notes, because it contains plant compounds called lignans, which are also a phytoestrogen, like soy. \u2018The evidence that it directly improves menopause symptoms is mixed; however, looking at the bigger picture, I\u2019d include a variety of nuts and seeds because they\u2019re so nutrient-dense, provide fibre, protein, and beneficial compounds.\u2019<\/p>\n

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Alex Luck<\/p>\n

6. Oily fish<\/p>\n

Oily fish such as mackerel provide omega-3 fats, particularly EPA and DHA, as well as protein, says Draycott. These fats support brain and eye health, cardiovascular function and the body\u2019s inflammatory response, including joint discomfort.<\/p>\n

\u2018EPA and DHA are also involved in processes linked to neurotransmitters such as serotonin, which converts into melatonin, our sleep hormone,\u2019 she says.<\/p>\n

Stuck for inspo? Try sardines with spaghetti, salmon fishcakes or a simple mackerel p\u00e2t\u00e9.<\/p>\n

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7. Kefir and natural yoghurt<\/p>\n

Kefir and live yoghurt contain beneficial bacteria, so they can be an easy way of supporting your gut microbiome, says Draycott.<\/p>\n

\u2018There\u2019s growing interest in the connection between the gut, hormones and menopause, but we don\u2019t yet have enough evidence to say that fermented dairy will directly improve menopause symptoms,\u2019 she adds.<\/p>\n

Bone health takes a hit during menopause, making eating enough calcium-rich foods \u2013 like yoghurt \u2013 important. \u2018They\u2019re great foods to include because they provide protein and calcium, as well as live cultures that support a healthy population in the gut microbiome.\u2019<\/p>\n

Try: As a topping for baked fruit, the base for a smoothie, in dips like tzatziki, or as a cooler for gently spiced dals and curries.<\/p>\n

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Leszek Kobusinski www.picmax.pl\/\/Getty Images<\/p>\n

8. Dark chocolate<\/p>\n

Dark chocolate with a higher cocoa content that has not been heat-treated contains manganese, an important antioxidant, polyphenols and flavonoids, which have been linked with benefits for heart health, explains Draycott.<\/p>\n

\u2018There is also some fascinating research looking into a compound called anandamide, which cacao blocks the breakdown of, and this contributes to neuroprotection and improved mood.\u2019<\/p>\n

The bottom line<\/p>\n

The evidence suggests that diet can play an important role in supporting health during the menopause. Following a Mediterranean-style diet \u2013 with plenty of vegetables, healthy fats, seafood and whole grains \u2013 is a good place to start. As you move through perimenopause and menopause, increasing the variety of plants in your diet can also help you meet your nutritional needs.<\/p>\n","protected":false},"excerpt":{"rendered":"Say what you want about celebrities, but it\u2019s largely thanks to many high-profile women speaking out and discussing…\n","protected":false},"author":2,"featured_media":657104,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[230480,7157,295685,637,1345,163,85,46,195853,636,295684,237453,139206],"class_list":["post-657103","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-collection-perimenopause-and-menopause","tag-content-type-default","tag-contentid-d8fd69f7-a7f3-4aff-b7d8-6058b745450c","tag-displaytype-standard-article","tag-hasproduct-true","tag-health","tag-il","tag-israel","tag-issyndicated-false","tag-locale-gb","tag-shorttitle-8-foods-to-eat-during-menopause","tag-sponsored-false","tag-subsection-healthy-eating"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/657103","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=657103"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/657103\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/657104"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=657103"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=657103"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=657103"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}