dairy in menopauseDietary Consideration during menopause is imperative. A large portion of meat, chicken and dairy products contain foreign oestrogens that are used to add weight and monetary value to animals in our food chain and at the expense of our health.

In addition, pesticide residues with oestrogenic properties are consumed in the food given to these animals and are subsequently concentrated in the milk and fat of the meat. These exogenous oestrogens are then deposited in our fatty tissue and on oestrogen receptors where they have been implicated in promoting conditions from fibrocystic breast disease to breast cancer.

There are, however, “good” oestrogens available in our food supply. By replacing animal proteins with saponin-rich plant foods such as soy products we can introduce phytoestrogens, which have a higher affinity for oestrogen receptors than “bad” oestrogens and have been demonstrated to have protective influences against break and endometrial cancer.

Other important dietary considerations during menopause:

  • Reduce intake of simple sugars (they promote sharp blood sugar fluctuations)
  • Eliminate or reduce consumption of caffeine, high fat, unfermented dairy products, chocolate and alcohol
  • Eliminate or severely restrict commercial animal meats and saturated fats
  • Avoid hydrogenated fats at all cost – kinds of margarine
  • Eliminate artificial sweeteners, monosodium Glutamate and tobacco
  • Increase dark green leafy vegetables, legumes and whole grains
  • Increase fibre and complex carbohydrates to 70% of daily calorific intake
  • Consume more cold-water fish and legumes for protein
  • Avoid more than  house during a day or 12 hours overnight without food
  • Drink plenty of water, 8 glasses daily. Fluid restriction can be harmful


If you have any menopause symptoms and would like to discuss them with our assessor, please feel free to contact us. We can help you with some lifestyle tips, dietary ideas, simple gentle exercises and guidance with hormone balance with Natural Progesterone Therapy.