Hot Flashes, Cool Foods: The Science of Anti-Inflammatory Nutrition in Menopause

The SABI on 02/17/2025

Menopause is a transformative milestone in every woman’s life, yet it’s often accompanied by a cascade of unexpected challenges...

Hot Flashes, Cool Foods: The Science of Anti-Inflammatory Nutrition in Menopause

By Dr Faye Kennedy & The SABI

Menopause is a transformative milestone in every woman’s life, yet it’s often accompanied by a cascade of unexpected challenges. Nearly 80% of women experience debilitating symptoms during menopause. The root cause lies in the dramatic hormonal shifts—especially the decline in oestrogen and progesterone—that ripple through the body. These changes don’t just affect mood and energy; they can trigger joint pain, brain fog, anxiety, irritability, and even stubborn weight gain, reshaping not only how you feel but how you function every day.

These hormones are naturally anti-inflammatory, meaning their decline leads to a rise in chronic, low-grade inflammation, a major contributor to menopausal symptoms and long-term health risks like heart disease, diabetes, and cancer, often exacerbated by stress and poor dietary choices – ultra-processed food, sugary drinks and unhealthy fats.

The empowering news is that what you eat can significantly influence how you experience menopause. Studies show that diets rich in plant-based, whole foods not only reduce inflammation and help manage cholesterol levels but also alleviate many menopausal symptoms. So controlling oestrogen drops through nutrition, helps reduce the risk of visceral fat accumulation, supports healthy blood vessels, prevents blood clots, and combats oxidative stress—a condition where excess unstable free radicals outnumber antioxidants, leading to damage at the cellular and tissue level (and cause premature ageing!).

1. Phytoestrogens: Nature’s Hormonal Helpers

Phytoestrogens are plant compounds with oestrogen-like effects that can reduce menopausal symptoms and support heart and breast health. They work by mimicking the body’s oestrogen, gently alleviating the menopausal drops.

Top Sources:

Soy milk, soy yoghurt, tofu, and edamame beans
Ground flaxseeds, chickpeas, and almonds
Herbal infusions like chamomile and fennel

2. Antioxidants: Fighting Oxidative Stress

As oestrogen levels drop, so does the body’s natural antioxidant defence, leaving cells vulnerable to free radical damage. Antioxidants neutralise these harmful molecules, protecting against diseases like cancer, heart disease, arthritis and dementia.

Top Sources:

Spices and herbs: mint, oregano, basil, cloves, cinnamon
Fruits: blueberries, kiwis, pomegranates, and apricots
Vegetables: kale, red cabbage, spinach, and black peppers
Nuts, seeds, dark chocolate, and coffee

Fun Fact: The brighter and deeper the colour of your fruits and veggies, the higher their antioxidant content.

3. Fibre: Gut Health and Weight Management

Fibre is crucial for digestion and stabilising blood sugar levels. It also feeds the gut microbiome, which plays a key role in reducing inflammation. Some great sources are beans, vegetables, fruits, wholegrains, potatoes, nuts, and seeds.

Types of Fibre:

Fermentable Fibre: Found in beans and vegetables, it feeds gut bacteria.
Viscous Fibre: Binds to cholesterol, lowering its absorption.
Resistant Starch: Found in cooled and reheated starches like rice and potatoes, it helps balance blood sugar levels.

Hack: Let starchy foods cool before reheating to make their starches more resistant, cutting the rise in blood sugar by 50%.

4. Plant-Based Proteins: Muscle Maintenance Made Easy

During menopause, it is important to get adequate amounts of lean protein-rich foods as there is a dramatic decline in muscle mass and strength during the 3 years around the time of the last period, but this decline begins approximately 8 years before the last period and continues at least for 4 years after.

Top Sources:

Lentils, chickpeas, and beans
Edamame, oats, nut butters, and broccoli

Insight: The decline in muscle mass begins up to 8 years before menopause and continues for years after. Including plant-based proteins in every meal can slow this process.

5. Polyphenols: Anti-Inflammatory Powerhouses

Polyphenols reduce inflammation, protect the heart, and regulate blood sugar levels. Some, like isoflavones, have oestrogen-like effects that ease hot flushes and support bone health, alleviating joint pain and stiffness, which are common complaints among menopausal women

Top Sources:

Berries, dark chocolate (70% cocoa), and extra virgin olive oil
Tea, coffee, and red wine (in moderation)
Vegetables like spinach, onions, and artichokes

Hack: Most polyphenols are in the skin of fruits, so eat them whole to maximise benefits.

6. Omega-3 Fatty Acids: Protecting Heart and Brain Health

Omega-3s are essential for reducing inflammation, improving blood pressure and protecting against breast cancer, heart disease, obesity, and metabolic syndrome, a condition common in postmenopausal women.

Top Sources:

Oily fish: salmon, mackerel, sardines, and anchovies
Healthy oils: extra virgin olive, avocado, and coconut oils

Pro Tip: Smaller fish like sardines and anchovies contain fewer toxins and are more sustainable choices.

7. Iron: Energy and Hair Health

Iron deficiencies, exacerbated by heavy periods in perimenopause, can lead to fatigue, hair thinning, lethargy and dry skin.

Top Sources:

Animal based proteins, especially organs like ethically sourced (grass fed) liver.
Dark leafy greens, beetroot, lentils, and almonds
Pair with Vitamin C-rich foods like berries or red peppers to enhance absorption.

Hacks: Combine these foods with Vitamin C rich foods at the same time for better iron absorption. Eg.pair kale with red peppers, berries with porridge and lentils with fresh lemon juice and keep spinach on hand—it blends seamlessly into everything from omelettes, sauces, pies and smoothies to soups, sandwiches and salads. For additional support, the Vitality Complex is a great option to promote hair strength and resilience during this transformative stage of life.

8. Magnesium: The Menopause Multitasker

Magnesium is a true multitasker during menopause, supporting over 300 biochemical reactions in the body. From easing muscle cramps and reducing fatigue to promoting better sleep and alleviating anxiety, it’s a vital mineral to help manage common menopausal symptoms.

Top Sources:

Dark leafy greens (spinach, kale)
Nuts and seeds (almonds, pumpkin seeds)
Avocados, whole grains, and dark chocolate

Tip: Pairing magnesium-rich foods with calming routines, like sipping on The Calming Herbata, can amplify relaxation and improve your sleep quality naturally.

9. Vitamin D: Strengthening Bones and Brightening Moods

Vitamin D is essential during menopause, as declining oestrogen levels affect calcium absorption, increasing the risk of osteoporosis. Beyond bone health, this "sunshine vitamin" also supports immunity and regulates mood, both of which can be disrupted during this stage of life.

The Immunity Complex is an excellent supplement to consider. Formulated to support immune resilience and overall wellness, it provides a convenient way to ensure you're meeting your body's needs during menopause.

Top Sources:

Sun exposure (at least 20 minutes a day)
Fatty fish (salmon, mackerel, sardines)
Egg yolks, mushrooms, and fortified foods

10. Ditch Ultra-Processed Foods

Ultra-processed foods are calorie-dense but nutrient-poor, promoting inflammation and worsening menopausal symptoms, as they undergo industrial processes such as hydrogenation and moulding, and contain additives such as dyes, stabilisers, flavour enhancers, emulsifiers, and defoaming agents. So plan to cook at home from scratch as often as possible, take your own lunch to work/ school, try to reduce the amount of fast food you eat, prepare whole food snacks in advance so you reach for these instead of pre-packaged snacks.

Examples to Avoid:

Sugary drinks, chips, ready meals, and fast food
Sausages, cookies, and breakfast cereals

How to consume all of these?

While a nutrient- rich diet in whole foods is a powerful tool for managing menopausal symptoms, it's essential to prepare and consume these foods in ways that maximise their nutritional benefits. Here are some tips:

Soaking and Sprouting Nuts and Seeds:

Soaking: This process reduces phytic acid, an anti-nutrient that can hinder mineral absorption. Soak nuts and seeds in filtered water for 8-12 hours, then rinse thoroughly before consuming or sprouting.
Sprouting: Sprouting activates enzymes, increases nutrient content, and improves digestibility. Rinse soaked nuts and seeds daily, draining excess water, until sprouts appear.

Legumes and Grains:

Soaking and Rinsing: Soaking legumes like beans, lentils, and chickpeas reduces phytic acid and lectins, which can cause digestive discomfort. Rinse thoroughly after soaking to remove these compounds.
Cooking Time: Proper cooking time is crucial for digestibility and nutrient availability. Overcooking can lead to nutrient loss, while undercooking can leave them hard to digest. Follow specific cooking instructions for different legumes and grains.

Coffee Consumption During Menopause:

Timing: To minimize potential digestive issues and optimize hormonal balance, avoid drinking coffee on an empty stomach.
Quantity: Limit your daily coffee intake.
Post-Wake-Up Window: Wait at least 30 minutes after waking up before consuming your first cup of coffee.

By incorporating these practices, you can further enhance its benefits and support your overall wellbeing during menopause. Remember, consistency is key, so gradually introduce these changes into your routine and enjoy the positive impact they can have on your health.

The science is clear: the choices you make on your plate directly impact your body’s resilience.

The hormonal shifts that occur during menopause—particularly the decline in oestrogen and progesterone—don’t just bring temporary symptoms; they also create a unique metabolic landscape, increasing inflammation and impacting heart, bone, and brain health. But here’s the empowering truth: you have the ability to harness this stage as an opportunity for resilience and renewal.

Menopause isn’t just a hormonal shift—it’s a biological reset. This is your chance to strengthen your body’s defences, protect your long-term health, and even redefine how you age. By adopting a diet rooted in science—rich in whole, plant-based foods and free from ultra-processed triggers—you’re not only alleviating symptoms today but laying the groundwork for decades of vitality.

REFERENCES

Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2022 Aug 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493173/
Ko SH, Kim HS. Menopause-Associated Lipid Metabolic Disorders and Foods Beneficial for Postmenopausal Women. Nutrients. 2020 Jan 13;12(1):202.
Greendale GA, Sternfeld B, Huang M, et al. Changes in body composition and weight during the menopause transition. JCI Insight. 2019 Mar 7;4(5):e124865.
Menopause-Associated Lipid Metabolic Disorders and Foods Beneficial for Postmenopausal Women (mdpi.com)
Do Japanese American women really have fewer hot flashes than European Americans? The Hilo Women's Health Study - PubMed (nih.gov)

ABOUT DR FAYE KENNEY

Dr. Faye Kennedy is a General Practitioner with a special interest in lifestyle medicine and women’s health. She studied Biomedical Science and Medicine at the University of St Andrews before earning her MBBS from the University of Edinburgh. As a member of the Royal College of General Practitioners (MRCGP) and a certified Physical Activity Clinical Champion, she integrates lifestyle-focused, patient-centered care into her practice, with a strong focus on health and vitality to prevent illness and suffering.