Our emotions are all over the place, and we can’t remember the bloody word we need when we need it. And then there are physical changes with an ever growing mid-section weight gain (argh!), and we’re running for the loo every five flipping minutes.
The impact of menopause on our body is real for many of us. But the good news is that there are plenty of things we can do to holistically support our body through the midlife changes; starting with what we eat. And no, these don’t promise to cure all our ills, but they nourish our body, help us feel stronger and more in control and can support our hormones and may even calm our bladder too.
So what’s worth putting on your plate during the ‘change’ - and what should we eat less of?
Plants that support your hormones
Did you know that some foods contain naturally occurring plant oestrogens (phytoestrogens)? These may, if eaten regularly, help to slightly buffer the effects of dropping hormone levels during menopause. These compounds have a gentle, oestrogen-like effect in the body - not strong enough to disrupt things, but possibly enough to help reduce symptoms like hot flushes and dryness. Some studies also suggest they might support the health of our bladder too, which becomes more sensitive when oestrogen declines.
Top picks include:
Flaxseeds - try adding ground flaxseed to yoghurt or porridge
Soybeans, tofu, tempeh and edamame
Chickpeas and lentils
If you have any concerns regarding oestrogen dependent cancer or endometriosis, speak to your GP before adding new or additional phytoestrogens to your diet.
Protein for muscle tone, strength and bladder control
As oestrogen declines, we lose muscle mass faster, and that includes the muscles that support our pelvic floor. Protein becomes essential for keeping things strong and supported - but many of us aren’t getting enough in our daily diet during our midlife and post-menopause years.
Aim to add a source of protein at every meal to help maintain strength, especially if you’re dealing with urgency or stress incontinence.
Great sources of protein are:
Eggs
Greek yoghurt
Lean poultry or fish
Tofu and pulses
A protein-rich smoothie if you're short on time
Magnesium and zinc for your bladder and to support better sleep
Have you experienced midlife anxiety, poor sleep and increased bladder sensitivity during perimenopause? They often go hand in hand with this phase of our lives, but they can be especially challenging to manage as symptoms.
Magnesium may help relax bladder muscles and calm the nervous system, while zinc supports tissue repair (including the bladder lining).
Easy additions for your cupboards this week:
Pumpkin seeds
Almonds
Spinach
Dark chocolate (yes, really!)
Anti-inflammatory and bladder-friendly berries, greens and vitamin C
There are a number of foods that can irritate our bladder, such as processed foods, chillis, citrus and tomatoes. But colourful fruit and veg are generally safe, and full of antioxidants. Vitamin C helps support tissue repair and immune health, while fibre from plants can help ease the constipation that often worsens leaks.
Add to your shopping list:
Blueberries, raspberries, and pears
Leafy greens like kale and rocket
Steamed carrots, squash, and sweet potato
And don’t forget that what you drink matters too (even if you experience leaks!)
When struggling to manage leaks and urgency, it’s tempting to cut back on fluids - but that can actually make things worse. Dehydration leads to more concentrated urine, which irritates the bladder lining and triggers more urgency. Instead, aim for steady, gentle hydration throughout the day.
Here’s some suggestions to help you stay hydrated:
Filtered water
Coconut water
Herbal teas like chamomile or rooibos
Watermelon or cucumber slices
Avoid fizzy drinks and artificial sweeteners if they make your symptoms worse
What should we eat less of?
As previously mentioned, there are some foods that we know irritate our bladder or can make our menopausal symptoms worse. While it’s different for everyone, generally speaking caffeine, alcohol, spicy food and artificial sweeteners are common culprits, and it’s important to keep a note of what you think is triggering your symptoms.
If you find yourself dashing to the loo after that third coffee, it might be time to switch to a gentler option like decaf, or fruit teas.
It’s important to remember…
We don’t need ‘perfect diets’ - let’s face it, we’re dealing with enough in our midlife years. Sometimes you might even choose to manage symptoms and prioritise the pleasure of having your favourite foods and drinks.
Little, manageable tweaks can help us feel like we aren’t missing out or making radical changes - such as adding a scoop of flaxseed to your morning oats, swapping a fizzy drink for coconut water, or boosting your protein at lunch - and these small changes can help you feel stronger, more supported, and less like menopause is running the show. After all, you deserve to feel good in your body!
