Hot flushes, changes in mood, weight redistribution, and yes, bladder issues, can all make themselves known. But the right foods can play a huge role in helping us feel stronger, more balanced, and more like ourselves again.
Here are nine essentials to support your health through menopause and post-menopause – with your bladder, bones, and energy levels in mind.
1. Flaxseeds
These tiny powerhouses are packed with phytoestrogens. These are plant-based compounds that can gently mimic oestrogen in the body. While they're not a replacement for HRT, they may offer a subtle support for hormone balance, and they’re also great for digestion. Sprinkle ground flaxseeds over porridge or yoghurt, or blend into smoothies.
2. Leafy Greens
Think kale, spinach, rocket, and watercress. These are full of calcium, magnesium, and vitamin K - essential for bone strength at a time when bone density can start to decline. They also support bladder function and help regulate blood pressure. Try to get a couple of handfuls in each day.
3. Salmon and Oily Fish
Omega-3 fatty acids in salmon, mackerel and sardines are brilliant for heart health, which becomes more important post-menopause. They’re also anti-inflammatory, which can help soothe joint aches and support the bladder lining too. Aim for 2-3 servings a week if you can.
4. Pumpkin Seeds
A great source of zinc and magnesium, both of which are important for pelvic floor and bladder health. Magnesium, in particular, can help calm an overactive bladder and support sleep. Pumpkin seeds are easy to snack on or toss into salads.
5. Fermented Foods
Gut health matters more than ever now. A balanced microbiome can support mood, digestion, immunity, and even oestrogen metabolism. Foods like kefir, live yoghurt, kimchi, sauerkraut and miso are brilliant additions. Start small and build up gradually to avoid bloating.
6. Berries
Blueberries, raspberries, blackberries – all rich in antioxidants and fibre. These support cardiovascular health, stabilise blood sugar (which helps with energy dips and cravings), and reduce inflammation. Berries are also one of the few fruits that don't typically irritate the bladder, unlike citrus or tomatoes, which can.
7. Soya
Soya milk, tofu and edamame are rich in isoflavones - another plant-based compound with mild oestrogen-like effects. They can support bone health, reduce flushes in some of us, and have been shown to protect the heart. Choose organic and minimally processed options if possible.
8. Whole Grains
Brown rice, oats, quinoa and wholegrain breads help keep blood sugar steady, aid digestion, and provide B vitamins for energy. They're also far less likely to cause bladder irritation than processed white carbs. A steady energy release makes such a difference to our focus and mood.
9. Water (Yes, Really)
Not technically a food, but absolutely essential. It’s tempting to drink less when dealing with bladder urgency or leaks, but dehydration can actually make symptoms worse. Aim for small, regular sips throughout the day to support kidney and bladder function and help flush toxins gently.
