World Menopause Day, observed annually on October 18, aims to raise awareness about menopause and its impact on women's health. As women transition through this natural phase, they often experience symptoms such as fluctuating temperatures, mood swings, and sleep disturbances. However, certain nutrients, particularly phytoestrogens, can play a supportive role during this time.
Phytoestrogens are plant-derived compounds that mimic oestrogen in the body. They are found in various foods, including soy products, flaxseeds, legumes, and whole grains. By binding to oestrogen receptors, research suggests, that by incorporating phytoestrogens into the diet may provide a positive impact on menopause symptoms.
Soy products, such as tofu and edamame, are particularly rich in isoflavones, a type of phytoestrogen. Flaxseeds, another excellent source, not only provide phytoestrogens but also offer omega 3 fatty acids, which can further support heart health—an important consideration as cardiovascular risk increases post-menopause. Additionally, legumes and whole grains contribute essential vitamins and minerals, fostering overall wellbeing during this transitional phase.
Phytoestrogens from hops and soy are commonly included in specialised menopause formulations. Additionally, sage is a popular herb frequently recommended for addressing specific symptoms.
Incorporating phytoestrogens into a balanced diet may help women navigate menopause with greater ease. Find out more about phytoestrogens here.
Supporting a healthy diet with a multivitamin and mineral is an excellent way to ensure you get specific nutrients which are important as you transition through the menopause. Vitamin B1, B6, B9 and B12 all play a role in heart function, vitamins D and C are needed for bone health and zinc and iodine for cognitive function. The convenience of a multivitamin makes supporting your health and wellbeing simple and is a cost-effective option.
More on menopause
Explore the rest of our Menopause hub to learn more about managing your health in menopause. Alternatively, please get in touch with our team of expert Nutrition Advisors, who are on hand to provide free, confidential advice.
