Navigating menopause - nutritional advice from Deanna Mak

Let's talk menopause—it's a natural phase that marks the end of a woman's reproductive years, usually hitting in her late 40s or 50s. This is when estrogen and progesterone levels start to drop, waving goodbye to those monthly periods. But here's the kicker: navigating menopause isn't always a walk in the park. It can bring on a slew of physical and emotional changes that can really shake things up. The good news? With a balanced diet full of essential nutrients, you can help manage those symptoms and support your overall well-being through this transformative time.

Nutrition is key for women's health during menopause. Getting the right mix of energy and protein can help manage weight and maintain a healthy body composition. And don't forget about nutrient-rich foods like sprouts—they're packed with vitamins and minerals to keep your body running smoothly.

Hormonal Balance with Sprouted Foods

During menopause, hormonal fluctuations can lead to a range of symptoms, including hot flushes and sleep disturbances. Sprouted foods such as soyabean sprouts and alfalfa sprouts contain plant-based compounds called isoflavones which are a phytoestrogen.⁽¹⁾ Some studies have demonstrated that phytoestrogens may help support hormonal balance by mimicking the effects of natural estrogen in the body, and potentially ease discomfort.⁽²⁾ Furthermore, some epidemiological studies show that Asian women experience hot flashes less frequently than Western women. As their diet is known to be rich in phytoestrogen, this might suggest a position association between consumption and relief symptoms.⁽³⁾

Maintaining Bone Health

Due to the significant shift in hormone levels, bone loss increases around menopause. This can lead to a reduction in bone density which can lead to an increased risk of osteoporosis and associated fracture.⁽⁴⁾ Dietary guidelines recommend an increased intake of calcium-rich foods to compensate for these losses.⁽⁵⁾ Alongside calcium, Vitamin K from foods is also a powerful contributor to healthy bone structure. Vitamin K is most abundant in green leafy vegetables including broccoli sprouts.⁽⁷⁾

Gut health and digestive support

Many women report changes in digestive function during menopause leading to symptoms such as bloating, constipation and discomfort. This is thought to be the result of shifting hormones which can make the gut more ‘sluggish.’⁽⁶⁾ A diet containing plenty of dietary fibre and fluid, alongside regular exercise, can help relieve constipation and its associated symptoms. Sprouted foods such as broccoli and chickpea sprouts provide a rich source of dietary fibre to help keep you regular. Chickpea sprouts contain over 17g per 100g!⁽⁸⁾

Energy boost

Fatigue is a common complaint among menopausal women, which is exacerbated by hormonal changes and sleep disturbances. Getting adequate rest is essential, and a diet rich in essential nutrients is key to combating fatigue and supporting vitality. In addition to consuming a varied diet across all major food groups, there are some nutrients that play a specific role in unlocking energy. Vitamin C is a great example as it contributes to energy metabolism and can reduce tiredness and fatigue. Broccoli sprouts contain a rich source of Vitamin C, making it an easy way to reach your recommended daily intake.⁽⁸⁾ Broccoli sprouts powder contains 22% of the recommended dietary intake in one serve.

While menopause is a significant life stage that brings about a range of physical and emotional changes, adopting a nutrient-rich diet can help support the transition with greater ease and vitality. Sprouts can serve as an enjoyable part of meals and snacks throughout the day.

Ways to incorporate sprouts to support menopause:

• Swap rocket for alfalfa sprouts on top of a cheesy pizza for a bone building meal containing Vitamin K and calcium
• Use broccoli sprouts across the day in smoothies or salads for an energising lift of Vitamin C
• Add soyabean sprouts and veggies into a stir fry for a boost of phytoestrogens
• Use chickpea sprouts to make your own homemade falafels

 

References:

1. Kurzer MS, Xu X. Dietary phytoestrogens. Annu Rev Nutr. 1997;17:353-81.
2. Tice JA, Ettinger B, Ensrud K. Phytoestrogen supplements for the treatment of hot flashes: the isoflavone clover extract (ICE) study: a randomised controlled trial. JAMA. 2003;290:207–214.
3. Desmawati D, Sulastri D. Phytoestrogens and Their Health Effect. Open Access Maced J Med Sci. 2019 Feb 14;7(3):495-499.
4. Karlamangla AS, Burnett-Bowie SM, Crandall CJ. Bone Health During the Menopause Transition and Beyond. Obstet Gynecol Clin North Am. 2018 Dec;45(4):695-708.
5. National Health and Medical Research Council (2013) Australian Dietary Guidelines. Canberra: National Health and Medical Research Council.
6. Peters BA, Santoro N, Kaplan RC, Qi Q. Spotlight on the Gut Microbiome in Menopause: Current Insights. Int J Womens Health. 2022 Aug 10;14:1059-1072.
7. USDA Food Data Central
8. Australian Food Composition Database