Foods to support the menopause transition

Here at Nuferm HQ, we were chatting recently about our peri-menopause and menopause journeys, but in-particular, about the different foods we were eating regularly that have been helping us to feel (symptomatically) better.

So naturally we wanted to share this with you in the hopes that it might help bring some relief to your symptoms.

Here’s what we know

In the lead-up to and during menopause, the right foods can make a huge difference in managing our symptoms and supporting our overall health. As our hormonal levels shift, key nutrients become essential for maintaining our bone strength, heart health, and overall well-being.

1. Vitamin D: Often paired with calcium, vitamin D helps the body absorb it better. You’ll find it in fatty fish like salmon (a team favourite!) mackerel & sardines, even egg yolks are a great source. Sunshine of course is the best source (in responsible small amounts early morning and later in the afternoon), but food sources are key during winter months or for those spending less time outdoors.

2. Phytoestrogens: Found in soy products like tofu, tempeh, and flaxseeds, phytoestrogens mimic oestrogen in the body, which may help ease symptoms like hot flushes and night sweats (TIP: just ensure you source good quality organic and non-GMO).

3. Omega-3 Fatty Acids: Foods like salmon, mackerel, walnuts, and chia seeds are rich in omega-3s, which support heart health and may reduce inflammation, helping with mood swings and cognitive function (yes please!)

4. Fibre-Rich Foods: Whole grains, beans, lentils, and fruits like berries are packed with fibre, which aids digestion and helps us to maintain a healthy weight—a common concern during menopause as metabolism slows.

5. Magnesium-Rich Foods: Magnesium, found in nuts, seeds, and leafy greens, supports our muscle and nerve function, helps with sleep (a big one), and can reduce anxiety—a welcome ally during the often stressful menopausal transition.

When we focus on a diet rich in these nutrient-dense foods, there’s a better chance that we can navigate menopause with more energy, mood stability, and enjoyment, all while feeling our best, and if you’re like us, anything that can potentially help us feel like our former-selves, we are all in.