Munching for Menopause-Friendly Foods for Hormonal Harmony
- Sally Cross
- Feb 13
- 2 min read
By Sally Cross, Therapeutic Life, Intimacy & Relationship Coach for the Midlife & Senior Years!
Navigating menopause is like riding a hormonal rollercoaster, and the right foods can make all the difference.
Here are some delicious, nutrient-packed foods that offer hormone balancing benefits.
Magnesium Marvels: Dark Chocolate & Leafy Greens
If muscle cramps and sleepless nights are getting you down, magnesium is your new best friend. Try indulging in a little dark chocolate! Dark chocolate (at least 70% cocoa) provides a deliciously indulgent way to boost your magnesium levels, helping with sleep, muscle relaxation and stress reduction. It’s rich in magnesium and offers a delicious mood boost—because let’s be honest girls, some days we just need chocolate!
Other great sources of magnesium are leafy greens like spinach, kale and Swiss chard. These green goodies offer a powerful magnesium punch while also supporting bone health, and provide fibre, iron and antioxidants. A win-win!
Omega-3 Superstars: Fatty Fish, Walnuts & Seaweed
Super sources of omega-3s can be found in salmon, sardines and mackerel. These fatty fish support brain function, joint health and help combat dry skin (often a symptom of menopause). Also wonderful walnuts are loaded with healthy fats and improve cognitive function. Seaweed is another good source of Omega-3’s!
Phytoestrogen Power: Soy & Chickpeas
Soy products like tofu, tempeh and edamame are excellent sources of phytoestrogen. These plant compounds mimic oestrogen and can help balance hormones naturally. Chickpeas, beans and lentils are another great way to boost phytoestrogen intake while adding fibre and protein to your meals. Hello, hummus!
Bone Health Boosters: Dairy & Almonds
Calcium is crucial during menopause, and while almonds are often recommended, dairy products like yogurt, cheese and milk are excellent sources. Greek yogurt, in particular, is a powerhouse of calcium and probiotics, supporting both bone health and digestion. If you are looking for an alternative to dairy, opt for calcium-fortified plant-based milks or leafy greens like collard greens and bok choy to keep your bones strong and healthy.
Mood & Energy Lifters: Bananas & Eggs
Go bananas for B vitamins and selenium! Bananas provide natural sugars for energy, also rich in vitamin B6 and potassium, helping prevent muscles cramps. Eggs offer high-quality protein and choline to support brain function and mood stability.
Hydration Heroes: Cucumbers, Watermelon & Berries
Water-rich foods like cucumbers, celery and watermelon help maintain hydration, keeping skin supple and digestion smooth. Berries such as strawberries, raspberries, and blueberries are also fantastic for hydration and packed with antioxidants to fight inflammation.
Mixing It Up for Menopause
A balanced diet rich in these nutrient-dense foods can help you feel more energised, keep mood swings in check and support overall health during menopause.
Eating your way to hormonal harmony!
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