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Plant-Based Nutrition for Menopause!


Evergreen Table longevity to whole plant based eating
Discovering Whole Plant-Based Foods for Longevity through all our seasons of life.

Hello, Curious Soul let's talk plant-based nutrition for menopause!


If you're dealing with the challenges of perimenopause, menopause, or post-menopause, remember that you're not alone. I'd like to share my experience with plant-based nutrition, as I've been in your shoes. The mood swings, weight gain, persistent insomnia, and disruptive night sweats made it seem like my body was turning against me. I was even given antidepressants to help me cope. However, I believed there had to be a better solution.


My turning point came when I discovered the power of a whole food plant-based (WFPB) lifestyle. And I'm here to share my story, along with scientific evidence, to show you how it can transform your life as it did mine. Within months of embracing a WFPB lifestyle, my symptoms eased dramatically when I first started this journey in perimenopause. My skin regained its glow, sleep normalised, my hair and nails strengthened, and most of those debilitating symptoms simply faded away. I felt like myself again. It was so profound, I decided to become a qualified plant-based nutritionist and menopause wellness coach to help other women experience the same relief and empowerment.


Hands holding fresh green asparagus outdoors, surrounded by greenery. Person's hands appear dirty, suggesting gardening or harvesting.
Embracing a journey towards better health and well-being by incorporating more plant-based foods during menopause.

The Science Behind Plant-Based Nutrition for Menopause

My experience isn't just anecdotal. Scientific studies increasingly support the benefits of a WFPB lifestyle for women in midlife and beyond:


Hot Flashes & Night Sweats: Research published in Menopause shows that a low-fat, plant-based diet can significantly reduce the frequency and severity of hot flashes reduces moderate-to-severe by 84%, from nearly five per day to fewer than one per day. The study, led by Dr. Neal Barnard, demonstrated that women experienced a substantial decrease in hot flashes by cutting out animal products and focusing on plant-based foods.


Weight Management: Plant-based lifestyle are naturally lower in calories and higher in fibre, promoting satiety and aiding in healthy weight management, a common concern during menopause. A meta-analysis in the Journal of the Academy of Nutrition and Dietetics confirmed that vegetarians tend to have a lower body mass index (BMI) than non-vegetarians.


Bone Health: While more research is needed, some studies suggest that the alkaline-forming nature of plant-based lifestyle may help protect against bone loss, a significant risk during menopause due to declining estrogen levels. The American Journal of Clinical Nutrition published a study indicating that high fruit and vegetable intake is associated with greater bone density in older adults.


Mood & Cognitive Function: The anti-inflammatory properties of a WFPB lifestyle and its positive impact on gut health can improve mood and cognitive function. The Journal of Nutritional Biochemistry published research showing that a plant-based lifestyle can improve mood by reducing inflammation in the brain.


Heart Health: Menopause increases the risk of heart disease. A WFPB diet, rich in fibre, antioxidants, and phytonutrients, promotes cardiovascular health by lowering cholesterol and blood pressure. The Journal of the American Heart Association has numerous studies highlighting the benefits of plant-based lifestyle for heart health.


Nurturing Your Body: Foods to Embrace

Here are ten fantastic foods to include in your WFPB menopause toolkit:

  1. Flaxseeds: Rich in phytoestrogens and omega-3 fatty acids. They can help with hot flashes and heart health.


  2. Soy Foods (Edamame, Tofu, Tempeh): Contain isoflavones that mimic estrogen and can alleviate menopause symptoms.


  3. Leafy Greens (Spinach, Kale, Collard Greens): Excellent source of calcium and vitamin K for bone health.


  4. Berries (Blueberries, Strawberries, Raspberries): Packed with antioxidants to combat inflammation and support cognitive function.


  5. Cruciferous Vegetables (Broccoli, Cauliflower, Cabbage): Help balance hormones and support liver detoxification.

  1. Legumes (Beans, Lentils, Chickpeas): High in fibre and protein, promoting satiety and stable blood sugar levels.


  2. Nuts and Seeds (Almonds, Walnuts, Chia Seeds): Provide healthy fats and essential minerals for overall well-being.


  3. Whole Grains (Oats, Quinoa, Brown Rice): Excellent source of fibre and B vitamins for energy and digestive health.


  4. Avocados: Rich in healthy fats and nutrients that support hormone balance and skin health.


  5. Sweet Potatoes: Provide Vitamin A and fibre, promoting healthy blood sugar levels and supporting the skin.



Woman smiling with eyes closed, holding a fork with food in a cozy café. Yellow mug, bread, and plants on wooden table. Warm lighting.
When we embrace the beautiful gifts of nature we give ourselves permission to thrive.

Soothing Herbal Teas

In addition to your food intake, certain herbal teas can offer gentle support:


  • Red Clover Tea: May help with hot flashes.

  • Sage Tea: Known for reducing night sweats.

  • Chamomile Tea: Promotes relaxation and sleep.

  • Peppermint Tea: Can aid digestion and reduce bloating.

  • Valerian Root Tea: Can also promote better sleep.


Book Recommendations

Here are some books that I found useful on my journey, and I've even written my own. Additionally, there's a FREE eBook to help you get started.:



Next Steps

  1. Start Small: Begin by incorporating one or two plant-based meals into your week.

  2. Experiment with Recipes: Discover delicious and satisfying plant-based recipes online and in cookbooks.

  3. Listen to Your Body: Pay attention to how different foods affect your symptoms.

  4. Seek Support: Connect with a plant-based community or a qualified nutritionist for guidance and encouragement.

  5. Be Patient: It takes time for your body to adjust to a new way of eating. Celebrate every step you take toward a healthier, happier you!

Free 30 Minute Connection Call with Shanely At Evergreen Table

Ready to Begin?

Remember, this is your journey. Be patient with yourself, listen to your body, and celebrate every small victory. You are strong, resilient, and capable of thriving through this chapter of your life.


If you're feeling overwhelmed or need support getting started, I'm here for you. Book a free 30-minute connection call to explore how a WFPB lifestyle can transform your menopause experience. Let's work together to create a vibrant and fulfilling life, naturally. This journey inspired me to become a qualified plant-based nutritionist and menopause wellness coach, and I'm here to support you every step of the way!

Remember, the journey to longevity is not just about adding years to your life, but about adding life to your years. Believe in your strength, embrace the possibilities, and step forward with confidence. Together, we can unlock the door to a vibrant, fulfilling future!

Hot Flashes & Night Sweats


Weight Management


Bone Health



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