How can diet impact hormones?

And how does it affect menopause symptoms such as hot flashes, vaginal dryness, or a decline in sexual satisfaction?

Our hormone levels change dramatically during menopause, which may result in unprecedented symptoms. While some of these are inevitable and permanent—like lower hormone levels and the end of periods—there are things we can do to better manage our hormones and mitigate symptoms.

One great place to start is by looking at our diet.

Diets that are high in fat and sugar are associated with increased night sweats and hot flashes during menopause.¹

The Mediterranean diet is commonly recommended for menopausal women. It’s cardioprotective and may also enhance immune function and optimize general health as well as energy levels. Naturally low in carbs and processed foods, this diet optimizes weight management.

It’s also important to be mindful of nutrients like calcium and vitamin D to support healthful aging as well as an active lifestyle. And while it may be difficult, try to avoid processed foods and moderate alcoholic beverages to help support better health during menopause and beyond.

¹ Herber-Gast GC, Mishra GD. Fruit, Mediterranean-style, and high fat and sugar diets are associated with the risk of night sweats and hot flushes in midlife: results from a prospective cohortstudy. Am J Clin Nutr. 2013;97(5):1092-1099.