Diet plays an important role  in the onset and symptoms of perimenopause and menopause. Studies have found that women who consumed higher quantities of vegetables had lower vasomotor abnormalities contributing to fewer menopausal symptoms, improved quality of life, and better cognition. In contrast, those consuming a diet rich in refined and ultra-processed foods experienced more severe menopausal symptoms, sexual dysfunction, worsened memory, and had worse self-rated health scores.³

Magnesium is a mineral supporting and acting as a co-enzyme for over 300 processes within the body. The key function of magnesium is to support bone health, sleep, energy production, insulin sensitivity and mood. For perimenopausal and menopausal women, adequate magnesium intake helps protect against osteoporosis as magnesium helps integrate and absorb calcium into the bones.  Magnesium has relaxation properties, and has been shown to help support and achieve restful sleep.

Calcium – As women entering perimenopause and menopause are at a higher risk of osteoporosis, an emphasis on calcium is needed. It is recommended that perimenopausal women consume 1,000 mg of calcium, and menopausal women should consume 1,200 mg. These levels have been shown to prevent bone loss and reduce the risk of fractures.⁶ Foods high in calcium include dairy products, bone meal, collard greens, and kale. 

Vitamin D – Adequate Vitamin D consumption is vital for proper calcium absorption. It is recommended to consume at least 600 IUs of Vitamin D per day, alongside the calcium intake for peri- and menopausal women. Not only does Vitamin D help enhance the absorption of calcium, but it is also important for supporting hormone balance, improving mood, and reducing fatigue. Additionally, Vitamin D has been shown to enhance the growth of vaginal epithelial cells and alleviating genitourinary tract problems, as well as regulating the immune response.⁷ Foods high in vitamin d include fish, dairy products, and eggs.

Omega-3 Fatty Acids provide vital nutrients, like EPA, DHA, and DPA. These compounds, and the anti-inflammatory nature of omega-3’s have been shown to help peri- and menopausal women.  Whole Omega-3’s play an important role in general human health, they have been shown to reduce hot flashes, night sweats, and improve mood. Additionally, omega-3’s support healthy hair, skin, and nails, which are often impacted during menopause, and support musculoskeletal health.⁸ Foods high in omega-3s include fish, nuts, seeds, and eggs.

Phytoestrogens are plant-derived estrogen-like compounds, or plant compounds with estrogen-like properties. They include isoflavones and lignans, which have a similar chemical structure to estradiol. Phytoestrogens can exert estrogenic or antiestrogenic effects, dependent on the physiological state of the body. In peri- and menopause, the body experiences depleting levels of estrogen. When the body has low estrogen levels, phytoestrogens can help exert an estrogenic effect. 

One of the hallmarks of perimenopause and menopause is the decline of bone and muscle mass, often leading to osteoporosis. One strategy to combat the loss of muscle mass is performing in regular resistance training. As opposed to aerobic training, anaerobic training teaches the body to respond to an external force, or resistance, to build or maintain muscle.

Unfortunately, sleep is often impacted during menopause due to alterations in hormones. However, healthy sleep practices are paramount to a comfortable menopause transition. Some ways to combat sleep issues during menopause include reducing screen time, participating in a consistent sleep schedule, supplementing with magnesium, and opting for herbs like chamomile, lemon balm, valerian, and jujube, lavender, or passionflower to promote relaxation in the body.

Wild Yam – Wild yam has been traditionally used to support menopause symptoms, muscle spasms, and can act as an antioxidant.  It contains a compound called diosgenin, which is a precursor of gonadal hormones, indicating it can have estrogenic effects.  The lack of estrogen in menopause results in menopausal symptoms, and supplementing with estrogenic compounds can reduce symptoms.¹¹

Black Cohosh – Similarly to wild yam, black cohosh has estrogen-like effects to help reduce menopausal symptoms.  In addition to the reduction of menopausal symptoms, like hot flashes and mood swings, black cohosh has serotonergic effects, which could impact mood and anxiety.  Black cohosh also acts as an antioxidant, which could reduce the risk of developing cardiovascular disease.¹²

Ginseng – Ginseng has been used as a complementary therapy in menopause treatment for decades, specifically Korean Red Ginseng.  Ginseng contains ginsenosides, which have estrogen-like effects, helping to alleviate menopause symptoms.  In addition, studies have found ginseng to be a significant therapy for improving well-being and depression symptoms, compared with placebo, for those going through menopause transitions.¹³

Maca – Maca has commonly been thought of as a hormone balancing herb, it has balancing properties that can be beneficial for menopause.  Studies have found maca can alleviate nervousness, mood disorders, and anxiety/depression in those going through menopause, as well as promoting normal sexual functioning.¹⁴

St. John’s Wort – St. John’s Wort is commonly used as a mood support formula, often assisting those with anxiety and depression. However, clinical studies have shown that St. John’s Wort can reduce psychological and vegetative symptoms of menopause, like hot flashes and mood swings, as well as promoting a sense of vitality.¹⁵