If you’ve been avoiding dessert since entering perimenopause or menopause, believing sweet treats are off-limits, you’re missing an opportunity to support your hormonal health whilst satisfying your cravings. The key isn’t deprivation, it’s discovering delicious, hormone-supportive recipes that can actually benefit your menopausal journey through targeted nutrition.
During menopause, declining estrogen levels significantly impact how your body processes nutrients and manages blood sugar. As hormonal fluctuations intensify, your dessert choices become more crucial:
Phytoestrogens are compounds in foods that act as weak estrogens in your body, and recent research suggests they may benefit postmenopausal health, particularly by improving bone health and lowering cardiovascular risk (Berkheiser & Healthline Editorial Team, 2024). These plant-based compounds can be deliciously incorporated into desserts through:
Creating desserts that support stable blood glucose is crucial during menopause. The Mediterranean diet pattern, characterised by foods with anti-inflammatory and antioxidant properties, is associated with beneficial effects on body composition and cholesterol levels (Godos et al., 2021).
Key strategies include:
Focus on ingredients that combat inflammation:
Melt 70% dark chocolate and mix with chopped almonds. Set in a tray and cut into squares. Rich in magnesium and healthy fats for mood support.
Blend frozen banana with soy milk, top with sesame seeds and berries. Quick, phytoestrogen-rich, and naturally sweet.
Mix rolled oats, dates, almond butter, and cinnamon. Roll into balls. Supports blood sugar control with complex carbohydrates and natural sweeteners.
Layer Greek yoghurt with mixed berries and a sprinkle of ground flaxseeds. High in protein, probiotics, and antioxidants.
The intersection of menopause and dessert consumption doesn’t have to be one of restriction and guilt. By understanding how hormonal changes affect your nutritional needs and choosing ingredients that support your body’s new requirements, you can create sweet treats that enhance rather than hinder your menopausal journey.
Success lies in embracing desserts as functional foods, rich in phytoestrogens, antioxidants, and mood-supporting nutrients. With proper ingredient selection and mindful preparation, maintaining a satisfying relationship with desserts throughout the menopausal transition is not only possible but beneficial for your overall wellbeing.
Navigating the complexities of nutrition during menopause doesn’t have to feel overwhelming, especially when it comes to enjoying the sweet things in life.
Book a consultation with one of our experienced healthcare providers today, with the first consultation with a doctor being gap free bulk-billable which means no out of pocket cost to you. To do this, call 1300 412 422 or fill out our online contact form.
Alternatively, answer a few questions about your health and lifestyle to get a free assessment report on your situation and discover if Emsee is the perfect match for you.
This article is intended for informational purposes only and does not replace professional medical advice. Please consult with a healthcare provider for any specific symptoms or issues you might be experiencing.