Menopause is usually discussed in fragments — hot flashes, mood swings, and missed periods often dominate the conversation. But for many women, the transition is far more complex. Fluctuating hormones, especially declining estrogen levels, silently affect various parts of the body, including digestion, nerves, muscles, and even the mouth. These symptoms may initially seem unrelated, but they are deeply rooted in biochemical changes happening inside the body.
What often goes unnoticed is how significantly nutrition can help during this phase. While menopause itself cannot be stopped, the intensity and discomfort associated with its symptoms can be greatly reduced through the right dietary support. Even small, mindful adjustments can help the body cope better with hormonal fluctuations.
Nutritionist Lovneet Batra recently addressed these lesser-discussed menopause symptoms in an Instagram post, emphasizing that menopause is not random — it is science-backed. “Menopause symptoms are not random. They’re biochemical,” she explains, encouraging women to understand the root cause behind their discomfort and nourish their bodies accordingly.
Burning Mouth Syndrome (BMS)
Some women experience a burning or tingling sensation in the mouth during menopause. According to Batra, declining estrogen levels can reduce saliva production, increasing nerve sensitivity and leading to this condition.
What Helps:
- Staying well hydrated
- Including omega-3 fats like flaxseeds, chia seeds, and walnuts to soothe nerve inflammation
What To Avoid:
- Spicy, acidic, and very hot foods that irritate the mouth
Sudden Food Sensitivities & Histamine Reactions
Hormonal shifts can trigger increased histamine release while reducing DAO enzyme activity, leading to symptoms like bloating, itching, rashes, or headaches after eating certain foods.
What Helps:
- Low-histamine vegetables such as cucumber, zucchini, and kale
- Vitamin C–rich foods to stabilize mast cells
- Quercetin-rich foods like onions and apples
What To Avoid:
- Aged, fermented, and highly processed foods
Tingling Hands And Feet
Falling estrogen levels can affect nerve conduction and reduce absorption of essential nutrients, causing tingling sensations.
What Helps:
- Vitamin B12 for nerve protection
- Magnesium for nerve and muscle relaxation
- Omega-3 fats for reducing inflammation
- Anti-inflammatory spices like turmeric and ginger
Urinary Incontinence
Lower estrogen weakens pelvic tissues and bladder control, often causing unexpected leaks or urgency.
What Helps:
- Adequate protein to strengthen pelvic floor muscles
- High-fibre foods to support gut health and reduce bladder strain
- Hydrating earlier in the day to avoid nighttime urgency
What To Avoid:
- Excess caffeine, alcohol, carbonated drinks, and spicy foods
Lovneet Batra’s takeaway message is reassuring — menopause does not signify losing control over your body. When symptoms are understood scientifically and managed thoughtfully, nutrition can play a powerful role in improving comfort and quality of life. The goal is not perfection, but greater ease and confidence during this life stage.
Disclaimer: This article shares general guidance and should not replace professional medical advice. Always consult a qualified healthcare expert for personalized care.