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Eat to Beat the Menopause - Guest Post by Henrietta Norton

Updated: May 2, 2021

We are delighted to welcome Henrietta Norton, Founder of Wild Nutrition in this guest blog post about using nutrition to support the transition into the menopause. Do also check out our previous posts on the menstrual cycle and the menopause.

Menopause is a natural, transitionary stage moving a woman away from the child-bearing years into a stage that, according to Ayurvedic and traditional chinese medicine perspectives, is characterised by ‘soul development’. Indeed Dr Christiane Northrop beautifully states that “Our fertility stops being about having children and starts being about what we create for ourselves that benefits us and the people around us.”

None-the-less, this transition is also characterised by physical symptoms that can be deeply uncomfortable for some women.

What is the menopause?

Full menopause is usually determined by the absences of a menstrual period for more than 1 year and your GP may conduct a blood test to measure changes in determining hormones such as oestrodial, LH and FSH. This usually occurs between the ages 45 and 55, with the average age being 51 years in the UK.

Prior to full menopause is a stage known as the peri-menopause. Women moving into peri-menopause may experience almost PMS type symptoms rather than classic menopause symptoms – so these are not to be confused. Symptoms of peri-menopause may continue for many years before full menopause is reached. It is thought that 80 % of women experience vasomotor symptoms during this time. Vasomotor symptoms are more commonly referred to as ‘hot flushes’ or ‘night sweats’ where women may experience, often rapid, changes in body temperature, palpitations and a shift between experiencing heat and chills. It is thought that the hypothalamus (which controls body temperature) is affected by a change in oestrodial and LH.

Women should seek advice as soon as they begin to see changes in their cycle. Peri-menopause can go on for some time, but its not to be confused with PMS symptoms and only a professional will be able to support deciphering the difference. The nutritional therapist may also recommend some hormone testing, either through the client’s GP or privately. Some changes in cycle and symptoms may be better managed naturally if dealt with earlier on. Very often women who are very tired, stressed and overworked will begin to find peri-menopause a challenge and supporting the adrenal glands and energy systems should begin early.

What can you do to support your experience?

Whatever a woman’s experience it is vitally important to remember that this is not a disease, it is a natural progression to a different stage of a woman’s life cycle and that it is mind, body and spirit experience. This means that any support programme should be holistic and that supporting the emotional and spiritual experience of menopause is just as important as supporting the change in body chemistry.

Therapeutic Foods for the menopause, peri-menopause and post-menopause

Phytoestrogens (Isoflavones, lignands & coumestans)

Portion sizes of grains: 2 tablespoons

Portion sizes of pulses: 1 tablespoon

Foods to eat:

Miso soup, edamame beans, chickpea, wholemeal bread, sprouts (alfalfa, beansprouts, chickpea), lentils, splitpeas.

Research suggests that brown rice, oats, garlic, fennel, celery, rhubarb & parsely are also effective phytoestrogens for menopausal symptoms.

What they do:

High in isoflavone & coumestans thought to be protective against hormone related cancers as well as moderate symptoms associated with hormonal imbalance (hot flushes) & reduce cholesterol.

Vitamin E

Foods to eat:

Sunflower seed oil, tuna, sardines, salmon, wheat germ, sesame seeds, unsalted/un-roasted peanuts.

What they do:

Shown to reduce vaginal dryness & hot flushes as well as reduce risk of heart attack (natural anti-coagulant) in post menopausal women.

B Vitamin family (especially B1, B2, B6, B12)

Foods to eat:

Wholewheat, wholegrain rice, barley, oats, amaranth rye, quinoa, brewers yeast.

What they do:

Support adrenal gland thereby reducing symptoms such as irritability, tension, anxiety & poor concentration & energy.


Foods to eat:

Wheat germ, almonds, cashew nuts, buckwheat, brazil nuts, raisins, beans (esp. anasazi, adzuki, black, chickpeas, black-eyed peas & lentils.

What they do:

Needed during stages of menopause to form heathy bone density & cardiac support. Can be used as natures tranquilliser to support stress/anxiety symptoms associated with menopause.


Foods to eat:

Cheese (esp.Swiss & cheddar) almonds, brewers years, parsely, corn tortillas, globe artichokes, prunes, pumpkin seeds.

What they do:

Helps to regulate blood levels of calcium & phosphorus for bone health. Vitamin D is needed to absorb calcium.

Vitamin D

Foods to eat:

Alfalfa, kelp, cabbage & leafy greens

What they do:

Helps to regulate blood levels of calcium & phosphorus for bone health. Vitamin D is needed to absorb calcium.


Foods to eat:

Beans (anasazi, adzuki, black, chickpeas, black-eyed peas & lentils), kale, wheat germ, spinach, peanuts, sprouts, asparagus, sesame seeds, broccoli.

What they do:

Folic acid can reduce homocysteine levels in postmenopausal women. High homocysteine has been associated with increase in bone loss.


Foods to eat: Alfalfa, kelp, cabbage & leafy greens

What they do:

Needed for metabolism of calcium & magnesium. Research has shown it can reduce the risk of osteoporosis.

Vitamin B6

Foods to eat:

Watercress, cauliflower, cabbage, peppers, bananas, squash, brocolli

What they do:

Deficiency in Vitamin B6 has been associated with increased risk of bone fractures in post menopausal women.


Foods to eat:

Oysters, pumpkin seeds, wholewheat, rye, oats, almonds, peas.

What they do:

Supports vitamin D absorb calcium. Needed for proper absorption of osteoclasts & osteoblasts for bone turnover.


Foods to eat:

Organic yoghurt, organic milk, strawberries, iodized salt & seaweed

What they do:

Essential for thyroid function & therefore for hormonal equilibrium. Stress & lifestyle factors can undermine thyroid function.

Isothiocyanates and indole-3-carbinol

Portion size: 1 cup.

Foods to eat:

Brassica family: Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Collards, Colza, Hanover Salad, Kale, Kohlrabi, Mustard, Rutabaga, Turnip

What they do:

Research has shown the active compounds encourage the metabolism of old-hormones & oestrogen by products linked to oestrogen dependent conditions.

Vitamin K

Foods to eat:

Cabbage, alfalfa & green leafy veg

What they do:

Needed to make osteocalcin & reduce risk of oesteoporosis which is increased post-menopause.


Foods to eat:

Mackerel, tuna, salmon, sunflower seeds, flaxseeds

What they do:

EPA & DHA are needed for the production of anti-inflammatory prostaglandins & improving calcium absorption & bone density.

Polyphenols (EGCG) & catechins

Foods to eat:

Green Tea

What they do:

Green tea also contains phytoestrogens including beta-sitosterol which can benefit hormonal imbalance

If you would like any further information on how your nutrition and supplements can support you at any stage of your life, you can book video consultations with Wild Nutrition here or get in touch for more information.


  • Imbalances in other systems in the body such as the elimination or detoxification channels can affect your experience of the menopause so consider a well-supported detoxification programme.

  • Stress can have a significant influence on your experience of the menopause. Set aside regular time to do something that you love and that makes you feel good, or try to find a hobby; and don’t feel guilty for spending time on yourself. Laughter in particular is highly stress-relieving.

  • Be mindful of environmental oestrogens that may act as harmful hormone disruptors. To minimize these don’t cook or heat foods in plastic –use glass or crockery instead. Use pots or frying pans made of steel or non toxic cookware. Minimize use of chemical based cosmetics and household cleaning products. Smoking can lead to earlier onset of the menopause so if you are a smoker, consider giving up.

  • Women who are overweight may experience a later onset of menopause

  • Genetic polymorphisms or single nucleotide polymorphisms (SNP’S) can also affect symptoms experienced in the menopause.


Botanical Menopause by Wild Nutrition. This contains a selection of herbs for peri-menopause and menopause. Specifically Dong Quai (Angelica) and Ashwagandha (Withania).

Dong Quai: supports oetrogen modulation and research has shown it to decrease the intensity of hot flushes, sleep disturbance and fatigue*(16).

Ashwagandha: Ashwagandha is an ‘adaptogenic’ herb, so assists with ‘cushioning’ stress and particularly supporting the adrenal glands. Once oestrogen production declines from the ovaries, the adrenals take over, so over the years they require special nurture. Excellent for sleep disturbance and exhaustion.

Turmeric has also been included in the Botanical Menopause to support phase 2 liver detoxification*(17) – essential when supporting hormone metabolism.

Food-Grown Magnesium by Wild Nutrition – to support bones, energy, sleep disturbances, feelings of anxiety or ‘nerves’ and generally good HPA support.

Magnesium has also been included in the Botanical Menopause.


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