The menolicious method: eating for better health

Focus on nutrient-dense foods

For bone health, include dairy products, fortified foods, leafy greens and fatty fish. Support muscle mass with lean meats, beans, lentils, nuts and tofu. Choose unsaturated fats and oils. Omega-3 fatty acids (found in fish, walnuts and flaxseeds) may help reduce inflammation and mood swings. Aim for two portions of oily fish a week.

Balance blood sugar

Significantly increase your intake of fresh fruit and vegetables – half of your plate should be made up of vegetables or salad. Avoid refined carbs and sugary snacks and drinks. Instead choose fibre-rich foods, such as wholegrains (brown rice, oats, bulgur wheat), lentils, seeds, fruits and vegetables.

Include phytoestrogens

Incorporate soy, flaxseeds and legumes into your diet, as these ingredients have mild oestrogen-like effects in the body, potentially easing symptoms like hot flushes.

Hydration

Drink plenty of water to combat dryness and bloating.

Limit triggers

Reduce your intake of salt, caffeine, alcohol and spicy foods, which can exacerbate hot flushes and sleep disturbances. Ensure you are having some alcohol-free days, too.

Regular exercise

Ensure you get daily exercise, like a walk, swim or run. Strength-based exercises twice a week also help maintain bone density and muscle mass. Yoga or pilates will keep you flexible and balanced.

This is an edited extract from Menolicious: Eat Your Way to a Better Menopause by Mariella Frostrup and Belles Berry. Published by DK RED, £22. Out now. Photographs: Dan Jones.

Key nutrients to include in your diet

Collagen

When we’re approaching menopause, our bodies produce less collagen (a protein essential to the health of our joints, skin, hair and more). Skin-on chicken and wild salmon, bone broth and beef are good sources, while zinc and vitamin C can help stimulate the body’s natural collagen production.

Calcium and vitamin D

As our bone density decreases with age, the calcium and vitamin D found in dairy products (and fortified plant-based alternatives) are important for maintaining bone health and reducing the risk of osteoporosis.

Magnesium

Playing a critical role in bone health, muscle and nervous system function, it’s important to keep up your magnesium intake to reduce bone loss, mood fluctuations and sleep disturbances. Eat plenty of nuts, seeds, dried fruit and dark green leafy veg.

Protein

Muscle mass can decline during menopause and protein helps preserve it. It’s also needed for mood, energy and bone strength, so eat lean meats, fish, eggs, legumes and tofu.

Pre and probiotics

Gut health is closely linked to mood regulation and cognitive function, which may help manage menopause-related mood swings. Probiotics can also support your immune system, which is important during hormonal changes. Prebiotic foods include garlic, bananas, asparagus, onions, leeks and flaxseeds, while fermented foods like yogurt, sauerkraut, tempeh and miso contain probiotics.

Phytoestrogens

These plant compounds have a mild oestrogen-like effect in the body when consumed regularly over two to three months and may ease symptoms like hot flushes. They’re found in soy (opt for whole sources like tofu, tempeh or edamame, rather than processed products), flaxseeds and legumes.

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Mariella Frostrup is a broadcaster, journalist and menopause activist who has collaborated with chef and the great taste company founder Belles Berry on Menolicious to help women ease symptoms of the menopause through food. Follow Mariella on Instagram @mariella_frostrup and Belles @bellesberrycooks.