Managing menopause through nutrition
As a patient advocate for women with ovarian cancer and a low grade serous ovarian cancer survivor myself, I speak to so many women about their experiences, and one topic I get asked all the time centers around menopause!
Food can be a powerful driver in symptom relief, so much so that I have divided this content into two parts.
The information presented in this series is for educational purposes only. It is important to always communicate with your provider on specific issues related to your health.
Hot flashes, night sweats, & sleep issues
Introduction
As a patient advocate for women with ovarian cancer and a low grade serous ovarian cancer survivor myself, I speak to so many women about their experiences, and one topic I get asked all the time centers around menopause!
Today, we are continuing with part two of the series on menopause and cancer with my bread and butter – “Managing Symptoms Through Nutrition”. Food can be a powerful driver in symptom relief, so much so that this post will be published in two parts. Part One focuses on managing hot flashes, night sweats, and sleep issues during menopause.
The information presented in this series is for educational purposes only. It is important to always communicate with your provider on specific issues related to your health.
Imagine being in your twenties or thirties and you are staring down a cancer diagnosis, learning medical jargon, and dealing with life changes. Then, you are thrust into a whole new world – menopause.
Something you thought was many years away, is now your new reality, bringing with it unwelcome symptoms like hot flashes and sleepless nights. As a dietitian, I knew that food could help me manage these symptoms. In this post, I will share how simple yet effective changes to your plate can make a world of difference.
Dealing with hot flashes
Often, the first recommendation for managing hot flashes is adjusting your environment – wearing clothes with breathable fabrics, bamboo sheets, and cranking up the A/C. Adjusting your environment is a great step but there is something even better you can do. A study from the North American Menopause Society found that diets rich in plant-based foods, particularly foods rich in soy (e.g. tofu, tempeh, soy milk/yogurt, edamame) can reduce moderate-to-severe hot flashes by 84%! There is still a myth floating around that eating soy can increase the risk of cancer; however, this is not supported by current research. If you have specific concerns, please check with your doctor or personal dietitian. My suggestion is to incorporate minimally processed soy- based products (limit frozen soy- based products) to get the most health benefits. Here is an example day of meals that may help you see some relief:
Breakfast
Whole grain toast with almond butter + soy milk
Mid-morning snack
Trail mix with soy nuts or dried edamame
Lunch
Vegetable stir-fry with tofu
Afternoon snack
Soy yogurt with berries
Dinner
Quinoa and edamame salad
Night sweats
At this point, you probably will not be surprised to hear that incorporating plant-based foods including soy products, vegetables, fruit, whole grains, and beans can also be beneficial for night sweats. A generally healthy eating pattern can do wonders. However, there are some foods that are more likely to contribute to increased body heat and may worsen night sweats. Foods that may intensify night sweats include fried food, high-fat dairy, spicy foods, caffeine, and alcohol. If you are a fan of spicy foods, check ingredient labels to limit ingredients known for their spiciness, such as chili peppers, cayenne pepper, or hot sauce. To add flavor, try milder seasons and herbs. Examples include basil, oregano, and parsley. Reducing caffeine intake may be a bit more challenging, but decaf coffee and herbal teas are a great substitute. Non-alcoholic options such as fruit-infused water can help you stay hydrated without the potential impact of alcohol on body temperature regulation.
Restless nights
Managing night sweats is crucial for improving sleep quality, as waking up drenching in sweat can be very disruptive to your sleep pattern. Here, again, an overall healthy eating pattern and limiting spicy foods, caffeine, and alcohol are helpful. One food that I highly suggest adding to your daily routine is cherries or tart cherry juice. Cherries naturally contain melatonin, a hormone that helps regulate sleep patterns. Including a small portion of cherries in your evening snack or as part of a bedtime routine may support better sleep quality during menopause. I personally like tart cherry juice with ice as a night cap.
Conclusion
Managing menopause symptoms can be daunting but it is possible to get some symptom relief through the foods we choose to eat. Simple adjustments can manage symptoms like hot flashes, night sweats, and sleep disturbances. My hope is that you now know some practical tips to help minimize these symptoms. Now go grab your ice cold, tart cherry juice!
Resources
This article contains information from the following sources:
- Physicians Committee for Responsible Medicine. Fighting hot flashes with diet. www.pcrm.org/clinical-research/fighting-hot-flashes-with-diet
- Barnard ND, Kahleova H, Holtz DN, et al. The Women’s Study for the Alleviation of Vasomotor Symptoms (WAVS): a randomized, controlled trial of a plant-based diet and whole soybeans for postmenopausal women. Menopause. 2021;28(10):1150-1156.
- Abraham, Cynthia. An ob-gyn’s top tips for managing hot flashes. www.acog.org/womens-health/experts-and-stories/the-latest/an-ob-gyns-top-tips-for-managing-hot-flashes
Vaginal & sexual health
Introduction
As a patient advocate for women with ovarian cancer and a low grade serous ovarian cancer survivor myself, I speak to so many women about their experiences, and one topic I get asked all the time centers around menopause!
Today, we are continuing with part three of the series on menopause and cancer with my bread and butter – “Managing Symptoms Through Nutrition”. Food can be a powerful driver in symptom relief, so much so that this post will be published in two parts. This is part two which focuses how on nutrition can help vaginal health and sexual wellness.
The information presented in this series is for educational purposes only. It is important to always communicate with your provider on specific issues related to your health.
If you thought menopause was not talked about enough, you are in for a treat. Today’s post is an even lesser discussed topic – vaginal health and sexual wellness from a nutrition perspective.
I was over the moon when I started researching this topic, and I have been excited to share this post for a while! I hope to provide you with insights and practical strategies for managing symptoms like vaginal dryness, discomfort, and changes in sexual desire through the foods you choose to eat.
Supporting vaginal health through food
After menopause, a balanced diet plays an even more important role for vaginal health. One reason is that lower levels of estrogen alter the microbiome of the vagina and bladder. This hormonal shift can lower levels of bacteria, such as Lactobacilli, and elevate pH, creating an environment that is more vulnerable to UTIs. Adding nutrient-rich foods such as cranberries, sweet potatoes, probiotics, omega-3 fatty acids, soy, avocados, and dark leafy greens can help significantly.
Cranberries are well-known for their potential to prevent urinary tract infections and promote overall urinary and vaginal health. Cranberries contain large amounts of a compound that prevents certain bacteria from attaching to the bladder wall. Sweet potatoes are rich in beta-carotene and vitamin A. Vitamin A supports the integrity and function of mucous membranes, which protect the vaginal tissues from infections. Probiotics are beneficial bacteria that are found in fermented foods like yogurt, kimchi, and sauerkraut. These bacteria help balance the vaginal microbiome, thereby preventing the overgrowth of bacteria that may cause infection.
Omega-3 fatty acids, which are found in fish and flaxseeds, may help decrease inflammation. Decreasing inflammation helps the body’s overall immune response. Additionally, soy, avocados, and dark leafy greens have phytoestrogens, healthy fats, and essential nutrients that help vaginal health by supporting hormonal balance, keeping tissues healthy, and immune function. Staying hydrated is also important to vaginal health. Hydration helps maintain the natural balance of fluids, including those in the vaginal tissues, which is important for maintaining healthy pH levels. Additionally, good hydration supports the body’s natural detoxification processes, which can contribute to a healthy vaginal environment. Overall, these foods work together to maintain a balanced pH, support the growth of good bacteria, and prevent infections.
Sexual wellness through food
Several factors influence sexual wellness and libido, and because of that issues of sexual wellness are extremely complicated and differ greatly person to person. However, certain foods have been studied for their potential role in improving sexual health. Apples, for instance, contain nutrients that can help with lubrication which may help comfort and pleasure during sexual experiences. Foods that improve circulation, may also help with libido. Improved circulation may enhance arousal and satisfaction. Omega-3 fatty acids, found in salmon, chia seeds, and flaxseeds, are known for their cardiovascular benefits, which can positively impact blood flow and circulation.
Ginseng, particularly red ginseng, has been linked to helping low libido and improving sexual function in women. Dark chocolate is also known for its mood-boosting and vasodilator effects which may enhance sexual desire and pleasure. While these foods may offer potential benefits, individual results vary. Trial and error are often the best way to determine if there is any benefit.
Conclusion
A balanced and nutrient-packed diet can help women going through menopause find relief from issues like vaginal dryness, discomfort, and changes in sexual desire. Taking steps to care for your overall well-being during menopause can be empowering. By focusing on nutrition there is a potential to get some relief from the challenges women experience with vaginal and sexual health after menopause.
Resources
This article contains information from the following sources:
- Krysiak R, Gilowska M, Okopień B. Sexual function and depressive symptoms in young women with low vitamin D status: a pilot study. Eur J Obstet Gynecol Reprod Biol. 2016;204:108-112.
- Lee HW, Choi J, Lee Y, et al. Ginseng for managing menopausal woman’s health: a systematic review of double-blind, randomized, placebo-controlled trials. Medicine (Baltimore). 2016;95(38):e4914.
- Jung C, Brubaker L. The etiology and management of recurrent urinary tract infections in postmenopausal women. Climacteric. 2019;22(3):242-249.
- Centers for Disease Control and Prevention. Urinary tract infection basics. Accessed August 15, 2024. www.cdc.gov/antibiotic-use/uti.html
- Ricciotti, Hope. “Not Again!” — When UTIs won’t quit at midlife. Accessed August 15, 2024. www.health.harvard.edu/blog/not-again-when-utis-wont-quit-at-midlife-201509258353
- National Institute on Aging. What is menopause? Accessed August 15, 2024. www.nia.nih.gov/health/menopause/what-menopause
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