Study Objective: To assess the association between total diet antioxidants (TDA) and menopausal symptoms in post-menopausal middle-aged women, who may be at higher risk of cardio-metabolic morbidity.

Key Findings: Women with lower menopausal symptom scores had a higher TDA compared to women with higher symptom scores. Both physical and emotional symptom scores were significantly lower in women with higher anitoxidants. Antioxidant rich diets may improve menopausal symptoms through their anti-inflammatory, phytoestrogenic, glucose regulating and neuroprotective properties.

Many menopausal women experience  a variety of unwanted emotional and physical symptoms. These symptoms reduce quality of life and include hot flushes, night sweats, irritability and insomnia.

There is a positive correlation between severity of menopausal symptoms and risk of chronic diseases e.g. cardiovascular disease or metabolic syndrome. Oxidative stress is implicated in the onset of these conditions. In addition, use of HRT is associated with increased risk of stroke, venous thromboembolism, breast cancer and heart attack.

Among modifiable lifestyle factors, diet and nutrition are the most important factors for prevention and management of symptoms. This study showed that as antioxidant intake rose, significant reductions were observed in hot flushes, sweating, sleep problems, and anxiety, as well as exhaustion and difficulty concentrating.

Major sources of dietary antioxidants are tea, vegetables, fruits and juices. This is consistent with previous research demonstrating that a high plant based (Mediterranean style diet) reduces menopausal related symptoms.

How the diet works:

Antioxidant rich diets provide higher levels of lignans and phytoestrogenic isoflavons, which bind to oestrogen receptors. Plant based diets may also positively influence inflammatory pathways, with previous research showing a link between some menopausal symptoms and inflammatory markers. Dietary antioxidant compounds may also regulate the stress response, offset development of depression and other psychological symptoms by acting as neuroprotective agents. The regulation of blood glucose may also modulate the physiological processes leading to menopausal symptoms.


When supplementing  with antioxidants be aware there are many money spinners out there. These will not necessarily improve your health and cannot replace the diet. In fact some supplements may have a negative effect. My recommendation is to start with a Mediterranean diet. If you need further help, ask me how to support your diet with a gene active formula. This is a much safer way to support your system to reverse menopausal symptoms.