6 foods to avoid if you are perimenopausal or menopause
While some foods may improve menopausal symptoms the flip side is that some may exacerbate symptoms.
Nutritionist Mel shares with us the top foods to avoid if you are perimenopausal or are in the menopause.
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In traditional medicine, different foods and drinks are thought to have different forces within the body. Some may be heating while others are cooling.
During both perimenopause and during the menopausal phase the body is thought to be in great flux and full of heat while the excretory organs are overworked due to the big hormonal job they are undertaking.
This is why we also have menopause meal plans and you can get DIRECT access to these in our Zing Wellbeing membership
If we follow this line of thought, opting for foods which are cooling, moistening and nourishing may assist. We can also include foods that are anti-inflammatory and cleansing for the liver and kidneys to assist these organs to clear the damp and heat and transition into our new hormonal balance.
At the opposite end of this, avoiding foods that are heating and may raise the body’s temperature, difficult to digest and highly processed may assist with menopausal symptoms. We can also take some load off the liver by reducing toxins like alcohol and trans-fats and ensuring we are staying hydrated.
Foods and drinks to avoid during menopause
Caffeine
Caffeine can trigger hot flashes, increase anxiety, disrupt sleep, and worsen night sweats. Opt for herbal teas like chamomile or mint, or decaffeinated drinks instead and drink them cold rather than hot where possible.
Alcohol
Alcohol can worsen hot flashes, disrupt sleep, put extra pressure on the liver, dehydrate and contribute to mood swings.
It may also affect bone density and increase the risk of osteoporosis. Look for alcohol free options, make iced tea and even natural cordials with herbs from the garden or flowers like elder.
Spicy Foods
Spicy foods heat the body and can trigger or intensify hot flashes and night sweats in some women. Use spices that are not hot like cumin, garlic and paprika instead of cayenne and chilli.
Processed and/or Sugary Foods and Drinks
High sugar intake can lead to blood sugar spikes, contributing to mood swings, weight gain, and fatigue. It may also worsen inflammation.
Opt for natural sweeteners like xylitol or stevia. Opt for a sweet fix from fruits like dates and prunes in moderation.
Refined Carbohydrates (e.g., white bread, pasta)
Refined carbs cause rapid blood sugar fluctuations, contributing to mood swings, bloating, temperature changes and increased hunger.
Opt for whole grains, lentils and legumes and combine them to create whole amino acid profiles where possible or use quinoa, oats and brown rice for more sustained energy sources. Always team them with protein and fat where possible.
Fried Foods
Commercially bought fried foods are often cooked in high omega-6 seed oils which may promote inflammation. The process used to ring oil from a dry seed/grain like corn, canola, sunflower or safflower creates an oil that is highly processed and sometimes labelled ‘toxic’.
They are high in unhealthy fats, which can increase inflammation, contribute to heart disease, and exacerbate symptoms of menopause. Opt for oil from oily foods like olive oil, avocado oil, nuts oils and old fashioned butter.
Foods and drinks that may have been fine pre-menopause may start to cause issues so keep an eye on how you are feeling and use a food diary if you need to pinpoint a worsening symptom you think is due to food or drink.
Eating a whole, real food diet will provide your body with loads of nutrients and assist your body to make this transition as smoothly as possible
See our menopause meal plan in our membership
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