Yep, they are having a party. And YOU are feeling the effects.
If you opt to go on Hormone Replacement Therapy (HRT), these are the hormones that would be introduced artificially into your body to compensate for the natural decline in their levels:
- Estrogen — the primary hormone used in HRT. It can be bioidentical (chemically identical to human estradiol, often derived from plants like soy or yams) or synthetic (such as conjugated equine estrogens or ethinyl estradiol).
- Progestogen — needed if you still have a uterus, to protect the endometrium from the effects of estrogen alone.
- Testosterone — sometimes added in low doses for women experiencing low libido or fatigue, depending on clinical need.
When these hormones are introduced back into your body (that your ovaries stop producing in menopause), they naturally reduces the brain’s need to send out those high “signal” hormones, FSH and LH, which would alleviate the symptoms.
The kind of diet that helps without HRT
A supportive menopause diet focuses on steady energy, bone health, hormone balance, and reducing symptom triggers. The research‑based themes include:
Fruits, vegetables, lean proteins, and whole grains
A balanced diet stabilises energy and supports overall wellbeing.
Calcium‑ and vitamin‑D‑rich foods
These protect bone health as estrogen declines.
Omega‑3‑rich foods
Salmon, mackerel, walnuts, and flaxseeds may help reduce inflammation and ease symptoms like night sweats.
Phytoestrogen‑containing foods
Soy, flaxseed, chickpeas, and sesame seeds contain plant compounds that may help with hot flushes, though evidence is mixed.
High‑fibre foods Whole grains, berries, beans, and vegetables help regulate blood sugar and support digestion
What to reduce or avoid
Caffeine, alcohol, and spicy foods These can trigger or worsen hot flushes and night sweats for many wome
Hydration matters
Plenty of water and herbal teas Hydration supports skin, temperature regulation, and overall comfort
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