The journey through menopause, and the preceding stage known as perimenopause, can be a challenging time for many women. Hormonal fluctuations and associated symptoms like hot flashes, mood swings, and sleep disturbances can make this transition feel like a rollercoaster. While medication can provide relief, the answer might also be on your plate. Increasing the diversity of plants in your diet can be a natural and effective way to navigate the menopausal journey.

Here are seven ways plants might help your health during the menopause and some great plants to incorporate into your diet.

1. Phytonutrients for Hormonal Balance

Phytonutrients are naturally occurring compounds found in plants. They have been shown to have a balancing effect on hormones, which can be especially beneficial during menopause. A diet rich in diverse plant foods can provide a wide array of phytonutrients that support hormone regulation.

Broccoli - Rich in phytonutrients, especially indole-3-carbinol, which can help balance hormones.

Turmeric - Contains curcumin, known for its anti-inflammatory and hormone-regulating properties.

Flaxseeds - A source of lignans, which may support hormonal balance.

2. Nutrient-Rich Plant Foods

Menopause often comes with changes in metabolism and weight management. A diverse plant-based diet can help maintain a healthy weight and provide essential nutrients that support overall health.

Kale - Packed with vitamins and minerals like calcium, vitamin K, and antioxidants.

Quinoa - A nutrient-dense grain rich in protein, fibre, and essential minerals.

Chia seeds - High in omega-3 fatty acids, fibre, and various vitamins and minerals.

3. Reducing Hot Flashes and Night Sweats

Certain plant foods, particularly those rich in phytoestrogens like soy and flaxseed, may help reduce the frequency and intensity of hot flashes and night sweats. A diet filled with these diverse options can potentially bring much-needed relief.

Soybeans - Contain isoflavones, which act as natural phytoestrogens and may reduce hot flashes.

Black cohosh - An herb often used to alleviate menopausal symptoms, including hot flashes.

Sesame seeds - Rich in lignans, which can help manage hot flashes and night sweats.

4. Mood Regulation

Mood swings and irritability are common menopausal symptoms. Plant-based diets, especially those high in leafy greens, whole grains, and legumes, have been associated with improved mood and mental health.

Walnuts - Packed with omega-3 fatty acids that support mood and brain health.

Lentils - High in folate and iron, which can help improve mood and energy levels.

Dark chocolate - Contains compounds that trigger the release of endorphins and improve mood.

5. Bone Health

Osteoporosis and bone health are significant concerns for women going through menopause. Plant foods like leafy greens, fortified plant milks, and nuts are rich in calcium and other bone-strengthening nutrients.

Spinach - A leafy green high in calcium, magnesium, and vitamin K for strong bones.

Almonds - A good source of calcium and magnesium, both essential for bone health.

Fortified plant-based milk (e.g., almond, soy, or oat milk) - Often fortified with calcium and vitamin D for bone support.

6. Gut Health and Nutrient Absorption

A diverse plant-based diet supports gut health, aiding in the absorption of essential nutrients, including calcium and magnesium, which are vital for bone health during menopause.

Kimchi - A fermented vegetable dish that supports gut health and nutrient absorption.

Chickpeas - High in fibre, which promotes gut health and nutrient absorption.

Sauerkraut - Another fermented food that helps maintain a healthy gut and enhances nutrient absorption.

7. Sleep Quality

Sleep disturbances are common during menopause. Certain plants are rich in melatonin, a hormone that regulates sleep. Incorporating these into your diet can improve sleep quality.

Cherries - Contain melatonin, a hormone that regulates sleep cycles.

Bananas - Provide magnesium and serotonin precursors, which can aid in relaxation and sleep. 

Chamomile tea - An herbal beverage known for its calming and sleep-inducing properties.

In conclusion, embracing a diverse plant-based diet during menopause can be a transformative step towards a more comfortable and healthful transition. The varied plant foods provide nutrients, phytonutrients, and natural remedies that your body needs during this unique phase of life. With the right mix of fruits, vegetables, whole grains, legumes, and plant-based proteins, you can embrace this journey with vitality and confidence.

Pick up your copy of The Plant Diversity Diary: Harnessing the power of plants to transform gut health and start your next chapter of wellbeing today.