Menopause: two foods to avoid for better living

Nutrition plays a surprising role in managing menopause-related symptoms. A new study reveals unexpected dietary insights to ease this delicate period.

Joint and muscle pain could be alleviated through simple dietary adjustments. Surprisingly, these changes particularly impact two types of foods.


A recent study published in the European Journal of Nutrition focused on the dietary habits of over 200 Australian women, with an average age of 51. The results demonstrate a link between diet and the intensity of menopause symptoms.

Participants in the study were given a detailed questionnaire about their eating habits, particularly their consumption of sugary drinks and red meat, as well as the intensity and frequency of their menopause-related symptoms, such as hot flashes, muscle, and joint pain.

The findings revealed a significant correlation between these eating habits and the women's quality of life. Indeed, those who consumed fewer sugary drinks experienced less muscle and joint pain. Moreover, a low intake of red meat or processed meat was associated with better overall health.

The Mediterranean approach emerges as a relevant dietary model for these women. Favoring vegetables, fruits, whole grains, and fish, this diet is recognized for its health benefits.

Tilly Byrne-Kirk, the study's lead author, notes that few participants adhered to these recommendations. Women who strayed from these guidelines experienced more severe symptoms, such as hot flashes and sleep disturbances.

It appears that the Mediterranean diet, with its anti-inflammatory properties, helps modulate the impact of physical pain. Participants who adopted it showed greater muscle strength and better flexibility.

Dr. Anthony Villani, supervisor of the study, emphasizes the importance of these findings. Aligning nutritional habits with Mediterranean principles could not only ease symptoms but also improve women's overall physical health.

Thus, although menopause is inevitable, dietary choices could help make this transition smoother. By adjusting their diet, women could potentially limit the discomfort associated with this phase of life.

What is menopause and how does it affect women?

Menopause is a natural phase in a woman's life marked by the permanent cessation of menstruation. It typically occurs between the ages of 45 and 55 and results from decreased hormone production by the ovaries, particularly estrogen. This process leads to various symptoms such as hot flashes, night sweats, sleep disorders, and mood changes. Women may experience this period very differently, with some suffering more than others.

The impact of menopause on physical and mental health can be significant. Hormonal fluctuations can affect overall well-being, including quality of life and bone health. This underscores the importance of a proactive approach to managing these symptoms, including lifestyle changes like a balanced diet. Recent studies show that certain dietary patterns, such as the Mediterranean diet, can alleviate the discomforts associated with this transition.