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Best Superfoods For Menopause

Menopause is a natural phase that brings about significant changes, impacting a woman’s health in various ways. Understanding and embracing the power of superfoods can be a game-changer in managing menopause symptoms and well-being. From mood improvements to maintaining bone health, the right foods can offer a wealth of benefits. Here's a rundown of the best superfoods for menopause to include in your diet during menopause.

Best Superfoods For Menopause

Here’s an overview of the best superfoods for menopause. 

  1. Phytoestrogen-Rich Foods 
  2. Calcium and Vitamin D Rich Foods 
  3. Heart-Healthy Fats
  4. High-Fibre Foods Antioxidant-Rich Berries 
  5. Iron-Rich Foods 
  6. Leafy Greens 
  7. Probiotic-Rich Foods 
  8. Cruciferous Vegetables (broccoli, cauliflower, Brussels sprouts)
  9. Turmeric
  10. Green Tea
  11. Water

Let’s break these down individually and look at how they can help you on your menopause journey. 

1. Phytoestrogen-Rich Foods

Menopause often brings a decrease in the body’s production of estrogen, which can cause various uncomfortable symptoms.

 Phytoestrogens are plant-based compounds that can mimic the effects of estrogen in the body and may help in alleviating some menopausal discomforts.

Incorporating soy products like tofu, tempeh, flaxseeds and edamame into your diet is a natural way to consume phytoestrogens. Besides helping with hormonal balance, these foods are also a great source of protein and can contribute to a balanced diet, possibly reducing occurrences of hot flashes and supporting overall well-being during menopause.

2. Calcium and Vitamin D Rich Foods

As estrogen levels drop during menopause, women's bones may lose density more rapidly, increasing the risk of osteoporosis. 

Calcium and vitamin D are vital for maintaining bone health. Plant-based milks (such as almond, soy, or oat milk) that are fortified with calcium and vitamin D can be a great addition to your diet, along with leafy greens like kale and bok choy. 

These foods not only contribute to maintaining bone strength and density but also support muscle function and nerve transmission, reinforcing overall health and preventing long-term skeletal issues.

3. Heart-Healthy Fats

The importance of heart health becomes even more pronounced during menopause, as changes in hormone levels can affect blood vessels and cholesterol levels.

 Incorporating heart-healthy fats such as those found in avocados, nuts, and seeds into your diet is essential. These fats, particularly monounsaturated and polyunsaturated fats, can help maintain good cholesterol levels while providing essential fatty acids that your body needs for cell growth and brain health. 

They also add richness and flavor to meals, making heart-healthy eating both a nutritious and enjoyable experience.

4. High-Fibre Foods

A diet high in fibre is crucial for ensuring a healthy digestive system. Foods rich in fibre, such as whole grains, fruits, and vegetables, not only support bowel health but also play a role in regulating blood sugar levels and aiding in weight management—a common concern during menopause. 

Fibre adds bulk to your diet, helping you feel full longer after eating, which can be beneficial for those looking to maintain or lose weight. Plus, high-fibre foods are typically nutrient-dense, providing an array of vitamins and minerals essential for overall health.

5. Antioxidant-Rich Berries

Berries such as strawberries, blueberries, and raspberries are not just delicious but are also loaded with antioxidants like vitamin C and flavonoids.

These compounds help protect your body's cells from damage caused by free radicals, reducing inflammation and the risk of chronic diseases. During menopause, incorporating berries into your diet can be particularly advantageous as they promote heart and skin health, two areas that can be affected by hormonal changes. Their natural sweetness also provides a healthier alternative to sugary snacks, satisfying cravings without a spike in blood sugar.

6. Iron-Rich Foods

With the cessation of menstruation, one might think the need for iron decreases post-menopause. However, the body still requires adequate iron to prevent anaemia and to maintain energy levels. Iron-rich foods like leafy greens, beans, and lean meats should be an integral part of the menopausal diet. 

These foods help in the production of haemoglobin, which carries oxygen in the blood, vital for energy and overall cellular function. Pairing iron-rich foods with vitamin C sources can enhance absorption, further maximizing their benefits.

7. Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are essential for a menopausal diet because of their high content of vitamins A, C, K, and minerals like iron and calcium. These nutrients support a range of bodily functions, including vision, immune response, blood clotting, and bone health. 

Furthermore, the fibre content in leafy greens aids in digestive health and can help in maintaining a healthy weight. Consuming a variety of leafy greens can provide a spectrum of phytonutrients that have antioxidant properties, essential during this transitional phase.

8. Probiotic-Rich Foods

Gut health is closely linked to overall well-being, and this is especially true during menopause. Probiotic-rich foods such as yogurt, kefir, and fermented vegetables like kimchi and sauerkraut introduce beneficial bacteria to the digestive system.

These microorganisms can help balance the gut microbiome, leading to improved digestion and potentially easing menopausal symptoms such as bloating and irregularity. A balanced gut flora is also associated with a stronger immune system and may positively affect mood regulation.

9. Cruciferous Vegetables

Cruciferous vegetables, including broccoli, cauliflower, and Brussels sprouts, are nutritional powerhouses. 

They offer a wealth of vitamins, minerals, and phytonutrients, including compounds like indole-3-carbinol, which is thought to play a role in hormone regulation and may help mitigate some hormonal imbalances associated with menopause.

 These vegetables are also rich in fibre, supporting digestive health, and are associated with a reduced risk of certain cancers. Their versatility in the kitchen means they can be roasted, steamed, or even enjoyed raw in salads.

10. Turmeric

Turmeric is renowned for its active ingredient, curcumin, which boasts potent anti-inflammatory properties. For women experiencing menopausal symptoms, incorporating turmeric into their diet can be especially beneficial in managing joint pain and reducing inflammation throughout the body. 

Additionally, curcumin has antioxidant effects that may protect against cellular damage. The spice has been used in traditional medicines for centuries, and when paired with black pepper, the bioavailability of curcumin is significantly enhanced.

11. Green Tea

Green tea is a comforting and health-promoting beverage that’s perfect for daily consumption during menopause. 

It's packed with antioxidants known as catechins, which support metabolic health and provide a gentle energy lift without the jitters associated with coffee. Drinking green tea can have a soothing effect on the mind, making it a great choice for reducing stress levels. Its potential weight management benefits are also appealing, as it can help to gently boost the metabolism, which often slows down during menopause.

12. Water

The importance of staying hydrated cannot be overstated, especially during menopause when women may experience dryness issues, including dry skin. 

Water plays a critical role in every cellular function of the body and helps to regulate temperature through sweat, an important consideration for those dealing with hot flashes. 

Ensuring that you drink plenty of water throughout the day can improve skin hydration, aid digestion, and maintain overall health. It's the simplest yet one of the most effective steps you can take for your well-being.

FAQ: Superfoods For Menopause

What superfoods are good for menopause?

During menopause, certain superfoods can be particularly beneficial in managing symptoms and maintaining overall health. These include:

  • Phytoestrogen-Rich Foods: Soy products like tofu and tempeh may help with hormonal balance.
  • Calcium and Vitamin D Rich Foods: To support bone health, consider fortified plant-based milks and leafy greens.
  • Heart-Healthy Fats: Avocados, nuts, and seeds promote healthy cholesterol levels.
  • High-Fibre Foods: Whole grains, fruits, and vegetables can aid digestion and weight management.
  • Antioxidant-Rich Berries: Berries combat oxidative stress and satisfy sweet cravings healthily.
  • Iron-Rich Foods: Foods like leafy greens and lean meats prevent anaemia.
  • Probiotic-Rich Foods: Yogurt and fermented vegetables support gut health.
  • Cruciferous Vegetables: These are great for nutrient intake and may help balance hormones.
  • Turmeric: It offers anti-inflammatory benefits which can be soothing for joint pain.
  • Green Tea: Rich in antioxidants, it helps with metabolic health.
  • Water: Essential for hydration and overall bodily functions.

What is the best food to eat for menopause?

While there's no single "best" food for menopause, a balanced diet rich in fruits, vegetables, lean proteins, healthy fats, and whole grains can be highly beneficial. Foods that are particularly good include those rich in phytoestrogens, calcium, vitamin D, and omega-3 fatty acids. It’s also recommended to stay hydrated with plenty of water and to consume antioxidant-rich foods like berries and green tea.

What foods help lose belly fat during menopause?

Losing belly fat during menopause can be challenging due to hormonal changes that can lead to weight gain, especially around the abdomen. To help target belly fat, focus on:

  • High-Fibre Foods: These can help you feel full, reducing overall calorie intake.
  • Protein-Rich Foods: Including lean meats, fish, and legumes can aid in maintaining muscle mass and boosting metabolism.
  • Low-Calorie Vegetables: High in nutrients and low in calories, they can help you manage your weight.
  • Whole Grains: They have a lower glycaemic index and can help manage blood sugar levels.
  • Healthy Fats: Fats from sources like avocados and nuts can keep you satiated and help avoid overeating.

How can I reverse menopause naturally?

Menopause is a natural biological process that cannot be "reversed." However, certain lifestyle changes can help manage and alleviate symptoms, such as:

  • Nutritious Diet: Emphasize a balanced diet with plenty of fruits, vegetables, healthy fats, and lean protein.
  • Regular Exercise: This can help manage weight, improve mood, and support bone health.
  • Stress Reduction: Techniques like yoga, meditation, or deep-breathing can help manage menopausal symptoms.
  • Adequate Sleep: Aim for 7-9 hours of quality sleep per night.
  • Natural Supplements: Some women find relief with natural supplements, but it's important to consult with a healthcare provider before starting any new supplement regimen.

Find Your Balance: Verve V80 for Menopausal Wellbeing

The journey through menopause can be smoother with the right nutritional support. If you're looking to complement your diet with a blend of superfoods specifically chosen for their health benefits during this life stage, consider Verve V80, the most nutrient-dense greens drink designed for your wellbeing. 

With Verve V80, you can effortlessly incorporate a daily boost of essential nutrients that cater to your menopausal needs, all while enjoying the convenience and great taste of a natural fruit-infused drink.

Verve V80 stands out with its comprehensive blend of 80 ingredients, offering you a spectrum of 200+ health benefits in a single, cost-effective solution:

  • Probiotics: For a balanced gut microbiome and enhanced digestive health
  • Turmeric: Known for its anti-inflammatory properties, aiding in joint comfort
  • Cruciferous Vegetables: Packed with nutrients for hormone balance and overall vitality
  • Green Tea: Rich in antioxidants, supporting metabolism and providing a calming effect
  • Berry Extracts: Offering potent antioxidants to combat oxidative stress
  • Flaxseed Extracts: Heart-healthy fats for managing cholesterol levels
  • Vitamin D: Along with all essential vitamins (each providing 100% of your NRV), to support bone health and immune function
  • Ashwagandha: For stress reduction and hormonal balance
  • Minerals: Essential for overall health maintenance (Magnesium, Zinc & more)
  • Leafy Greens: A wealth of vitamins and minerals to nourish your body comprehensively

Embrace the positive change Verve V80 can bring to your menopausal journey, ensuring you’re not just enduring this phase, but thriving through it with vitality and joy. 

Click the button below to discover more about Verve V80 and how it can be a part of your daily regimen for a healthier, happier you.

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