Tackle menopausal symptoms with food













Menopausal symptoms and hormonal disbalances can be reduced with the right foods.
In this article, we give you five tips.


The menopause can start from your 40st, certainly when you smoke. Hot flashes, night sweats and a disturbed menstruation cycle are known symptoms. The same goes for a drier skin, stiff muscles, sore joints and more frequently bladder infection. It gets harder to maintain your slim figure and you may feel more tired and grumpy.

Of the 8.6 million women in Netherlands, about 80% experiences menopausal symptoms at one point in her life. For 30% of those women, those symptoms are so severe, that they affect their life negatively. In the end, only 2 to 3% seeks help from a doctor or specialist or shares it at work. While these complaints may can last for many years.

Maybe women experienced a threshold to seek help out of shame, because they think they just need to deal with it, or because they do not feel understood by their environment. Fear of the consequences of hormone therapy and the unfamiliarity of general practitioners with the options the endocrinology has to offer, might also affect this.

Instead of are having to suffer from the hormonal fluctuations and menopausal symptoms as if it is women’s faith, they can also take ‘ the knife and the fork ‘ into their own hands. Because smart food choices can reduce menopausal symptoms. In this article, we give you five tips:

Tip 1: Avoid sugar
Sugar disrupts the hormonal balance and worsens menopausal symptoms. It can even increase the risk of bladder infection. So avoid table sugar and cookies but also white rice and lots of fruit.

Tip 2: Avoid tv- dinners and pre- prepped food
Ready meals, tv dinners, food in bags and sacks often contain lots of sugar and salt. That can worsen menopause problems. Cook with natural real products and without salt.

Tip 3: Avoid alcohol, caffeine and spicy herbs and sauces
Alcohol, coffee and spicy herbs and sauces can worsen hot flashes and night sweats.

Tip 4: Avoid trans fats
Products such as pastries, cakes, puff pastry, potato chips, frying, coffee creamer, ready meals and pizza contain trans fats. Trans fat increases the risk of heart disease, a risk that already increases by a factor of 4 during the menopause. You recognize trans fat under the name: ‘hardened’ or ‘partially hydrogenated fat’.

Tip 5: Healthy lifestyle and healthy weight
Exercise every day, replace meat by legumes a few times a week, eat at least 400 grams of vegetables per day and cook your own meals from scratch. In addition, a healthy lifestyle leads to a healthy weight. A weight gain of 2 to 3 kg during the menopause is normal, but more than that is unnecessary!

Do you want to know about the effect of nutrition on menopausal symptoms, and what you can do by yourself? Please feel free to contact us.