Recently I delivered a talk on Menopause Nutrition at Aberdeen Health and Wellbeing Festival and the response I got was worrying:

“I never eat breakfast”

“I only eat one meal a day”

“I’m scared to eat because I’ll gain weight”

However, when women joined my previous flagship programme for menopause, they followed my exact B.A.D. plate method for menopause and results were evident as quickly as in week 2!

So where is this discrepancy between following trends on social media, “influencer” diets and reality?

It’s in the speed of information transfer from scientist to general public, their acceptance and of course – what brings in more money

I consider myself incredibly lucky to be sitting right there, at the crossroad of leading nutrition institute, university experts in different medical sciences, and medical doctors who are my colleagues in various societies such as British Lifestyle Medicine Society and Nutrition Society. This is where conversations happen. This is where experiences are shared. And now I’m sharing them with you

“Sooooo… what IS menopause then, and HOW should I eat, Monika?” I hear you argue at the screen

Let’s dive in – the B.A.D. way: Balanced. Authentic. Deserving.

Menopause isn’t just a hormonal event, it’s a whole-body shift. And one of the most powerful tools we have to navigate it sits on your plate.

Research increasingly shows that dietary habits shape how women experience menopause from hot flushes and night sweats to mood, sleep, weight, bone health and heart risk. Nutrition is now being explored not only as a companion to hormone replacement therapy (HRT), but in some cases as a natural alternative for symptom management and long-term wellbeing.

A narrative review found that adopting a healthier dietary pattern aligned with dietary guidelines can support a healthy body weight and may reduce vasomotor symptoms (VMS) such as hot flushes and night sweats, although evidence is not consistent across all studies (Yelland et al., 2023). Translation? There’s no one-size-fits-all menopause diet, but food choices matter.

The Power of Phytoestrogens

Soy foods have received particular attention. They contain isoflavones (plant compounds that gently mimic oestrogen activity in the body). Studies show soy isoflavones can reduce the frequency and severity of hot flushes, though responses differ and it’s still unclear whether food sources and supplements work equally well (Yelland et al., 2023; McKee & Warber, 2005).

In real-world terms: adding tofu, edamame, tempeh or miso may offer gentle hormonal support, so put that unregulated supplement back on the shelf sister!

Seeds: Small Foods, Big Impact

A recent randomised controlled trial (Sravanthi et al., 2025) explored daily supplementation with flax, pumpkin, sesame and sunflower seeds in peri- and post-menopausal women. The results were striking:
• Increased estradiol and progesterone levels
• Improved cholesterol profiles
• Significant reduction in hot flushes and night sweats

Tiny seeds. Meaningful shifts.

Targeted Nutrition for Whole-Body Support

Structured nutrition programmes rich in phytoestrogens, omega-3 fats, calcium and vitamin D have also shown improvements in hot flushes, mood swings and sleep. They additionally supported metabolic health, bone markers and blood sugar regulation (Afreen et al., 2025).

Because menopause isn’t just about symptoms, it’s about protecting your future health too.

Botanicals and Traditional Wisdom

Some botanical supplements, including black cohosh and red clover, may support reductions in hot flush severity and frequency, although clearer guidance on dosing and safety is still needed before blanket recommendations can be made (McKee & Warber, 2005; Yelland et al., 2023). A more traditional lens, such as Ayurveda, also emphasises diet and herbal strategies as part of a holistic approach to postmenopausal symptoms (Sharma et al., 2025).

Ancient wisdom meets modern science and the middle ground is exciting (read: I have some really awesome supplements, clinically tested, clean and safe)

B.A.D. Bites

Balanced. Authentic. Deserving. Practical.

Bite 1 Balance your blood sugar
Skipping meals and relying on caffeine spikes stress hormones which worsens hot flushes and anxiety. Aim for protein + fibre at every meal to keep hormones steady.

Bite 2 Befriend phytoestrogens
Soy, flax, sesame and legumes offer gentle plant oestrogen support. Consistency matters more than perfection.

Bite 3 Don’t fear healthy fats
Omega-3 fats from oily fish, walnuts and chia support brain health, joint comfort and mood all commonly challenged in midlife.

Bite 4 Build your bone bank
Calcium, vitamin D, magnesium and strength training protect your skeleton long after periods stop.

Bite 5 Feed your gut
A diverse, plant-rich diet supports the gut microbiome which influences oestrogen metabolism and inflammation.

Bite 6 Hydrate like it’s hormone therapy
Even mild dehydration can intensify hot flushes and fatigue. Water first, always.

FREE WEBINAR

Menopause doesn’t mean suffering in silence and it doesn’t mean surrendering your vitality.

For more info, join our upcoming FREE MenoMAP (menopause) webinar

Register here for free: https://forms.gle/Q5H5eDboapwqUi8LA

That’s the B.A.D. way:
Balanced. Authentic. Deserving.

References

Afreen, S. et al. (2025). IMPACT OF A STRUCTURED NUTRITIONAL INTERVENTION ON THE MANAGEMENT OF MENOPAUSAL SYMPTOMS. DOI: https://doi.org/10.53555/27vv0657

McKee, J. & Warber, S. (2005). Integrative therapies for menopause. DOI: 10.1097/01.SMJ.0000154771.76292.76

Sravanthi, N. et al. (2025). Hormonal and biochemical changes in peri- and post-menopausal women with dietary seeds supplementation. DOI: 10.37897/RJMP.2025.1.4

Sharma, A. et al. (2025). Ayurvedic Approaches to Managing Postmenopausal Syndrome: A
Comprehensive Review. IJRPR Vol 6, Issue 3, pp 1972-1977 March 2025

Yelland, L.N. et al. (2023). The role of diet in managing menopausal symptoms: A narrative review. DOI: 10.1111/nbu.12607