Boost menopausal health by eating 30 different plants weekly |

For years, women have been told that counting calories is the golden rule for managing health and weight. But groundbreaking science now points to a different, far more transformative focus: counting the diversity of plants you eat. Not only does this approach improve overall health, but it can also significantly ease the challenges of menopause.

A recent study from King’s College London found that eating 30 different plants each week can reduce menopausal symptoms by a third. Yes, you read that right: just by adding diversity to your plate, you can significantly ease hot flashes, mood swings, and fatigue while giving your entire body a boost.

This study conducted over 70,000 peri- and post-menopausal women found that adopting a healthy plant-based diet within months could reduce overall peri- and post-menopausal symptoms by 30% and 37%, respectively, while also improving sexual symptoms, such as low libido, by up to 19% in peri-menopausal women and 29% in post-menopausal women.

A team of nutritional scientists and menopause experts asked more than 4,200 women in the UK to eat 30 plants a week for seven months, and these were the changes they reported:

Hot flashes and night sweats, were reduced by 30% in peri-menopausal women and 32% in post-menopausal women.
Mood swings, anxiety, and depression decreased by 35% in peri-menopausal women and 44% in post-menopausal women.
Other symptoms such as fatigue, weight gain, memory loss, and sleep disturbances were reduced by 32% in peri-menopausal women and 38% in post-menopausal women.

The most important note here is that the positive changes occurred regardless of whether or not menopausal hormone therapy was being administered.

The gut microbiome and Estrogen: What’s the link?

Declining Estrogen during menopause doesn’t just affect your reproductive system, it profoundly impacts your gut health. Estrogen helps maintain a diverse and thriving gut microbiome, the collection of trillions of bacteria in your digestive system.

As Estrogen levels drop:

Gut diversity declines: Reduced Estrogen can lead to a less diverse microbiome, which is linked to inflammation, weight gain, and mood disturbances.
Hormone metabolism disrupts: The gut microbiome helps process and recycle hormones like Estrogen. A disrupted microbiome can hinder this process, amplifying hormonal imbalances.
Inflammation rises: A less healthy microbiome often leads to gut inflammation, which exacerbates menopausal symptoms such as joint pain, fatigue, and brain fog.

Some species of gut bacteria dine out due to a lack of Estrogen. By feeding your gut microbiome with a variety of plant fibers, you fill this gap with good, helpful microbes, and you create an environment where beneficial bacteria can thrive, reducing inflammation and supporting hormonal health. In short, targeting protein-rich whole plants is the good way to go.

Variety is key

Eating 30 different plants each week might sound like a lot, but it’s easier than you think. Here are 3 practical tips to get started:

Diversify your meals: Plants don’t just mean fruits and vegetables; they also include nuts, seeds, legumes, whole grains, herbs, and spices. A single salad could contain spinach, arugula, cucumbers, tomatoes, beets, sunflower seeds, pumpkin seeds, pine nuts, quinoa mixed with cauliflower rice, drizzled with a homemade dressing including garlic, ginger, lemon, sesame paste, and lemon juice, and topped with a sprinkling of fresh parsley. Voila, you have sixteen plants in one meal!
Think beyond fruits and veggies: Incorporate whole grains like quinoa, millet, bulgur spices like turmeric, coriander, cinnamon, and legumes like lentils, peas, beans into your meals.
Try new recipes: Experiment with global cuisines like Indian dals or Mediterranean mezze, which naturally include a variety of plant ingredients.

Take charge of your midlife health

The King’s College study underscores the incredible power of plant diversity to not only reduce menopausal symptoms but also improve gut health, enhance energy, and protect against aging. Counting plants, not calories, shifts the focus to nourishment, healing, and vitality.

The journey to better health starts with small, intentional changes. So why not challenge yourself? Start today by adding one new plant to your meal and see how your body responds.

You deserve to thrive through midlife and beyond one colourful, plant-packed plate at a time.