Menopause Spring Garden: Guide to Hormone-Balancing Superfoods

Menopause Spring Garden: Guide to Hormone-Balancing Superfoods 

Spring is the perfect time to start a garden that supports you through menopause. As October arrives in Australia, you can plant foods that help balance hormones while enjoying the calming benefits of gardening itself. 

Why Gardening Helps Menopause 

Gardening does more than grow food, it's actually therapeutic and improves mental health and reduces stress (Pounis et al., 2024). For women going through menopause, these benefits are particularly valuable. 

The combination of movement, fresh air, and sunlight naturally supports your wellbeing during this transition. Even just a few minutes in nature can lift your mood. Regular gardening reduces anxiety and gives you a sense of accomplishment, exactly what you need when managing menopause symptoms. 

What to Plant in October 

Hormone-Supporting Herbs 

Red Clover is one of the most studied herbs for menopause support since they can help reduce hot flushes. Plant it in spring and harvest the flowers for tea throughout the season. 

Sage has been traditionally used to support women's health, particularly for managing sweats. This hardy herb grows easily in well-drained soil and can be used fresh or dried for herbal teas. 

Vegetables with Phytoestrogens 

Phytoestrogens are plant compounds that act like gentle estrogen in your body. Plant legumes like broad beans, snow peas, and sugar snap peas in October. They're rich in isoflavones that may help ease menopause symptoms. 

Leafy greens like kale, bok choy, and Asian greens can also be planted. They'll give you continuous harvests through spring. 

Spring Superfoods for Menopause 

Asparagus: Mood Support 

Asparagus is packed with folate (vitamin B9), which supports brain health and mood. Folate helps your body produce serotonin and dopamine, the "feel-good" hormones that regulate mood and sleep. 

Many women experience low mood during menopause, and folate-rich foods can help. Asparagus also contains vitamin K for bone health, making it a nutritional powerhouse. 

Berries: Antioxidant Power 

Berries are particularly beneficial for menopausal women. Women who eat more fruits and berries often report fewer menopause symptoms. 

Berries support brain health and memory. Their antioxidants may also help protect your bones during menopause. 

Plant strawberry runners in October for a summer harvest. Strawberries are rich in vitamin C, which supports skin health and your immune system. 

Leafy Greens: Bone Strength 

Here's something important: women lose bone density quickly around menopause. Leafy greens provide calcium that's easy for your body to absorb, helping protect your bones. Dark greens like kale and bok choy are excellent choices. These vegetables also provide vitamin K, which helps your body use calcium properly. 

Getting Started 

Keep it simple: 

• Start with a few easy herbs like sage and parsley 

• Plant leafy greens every few weeks for continuous harvest 

• Add strawberry plants for summer berries 

• Include a red clover patch for hormone support 

• Grow asparagus crowns for years of spring harvests 

Remember, gardening teaches patience, just like navigating menopause. Growth takes time, and you can't rush natural processes. As you nurture your plants, you're nurturing yourself too. 

The Complete Picture 

A menopause-supporting garden offers benefits beyond nutrition. The act of gardening itself reduces stress and anxiety. The fresh foods you grow support hormone balance and bone health. Together, they create a powerful tool for managing this life transition. 

Whether you're growing asparagus for mood support, berries for antioxidants, or leafy greens for strong bones, your garden becomes both a pharmacy and a sanctuary. 

Looking for more support with your menopause symptoms? Book a gap-free bulk-billed doctor consult with the Australian Menopause Centre (powered by Emsee) to discover our holistic treatment pathways. We're here to support you through every aspect of your menopause journey. 

References 

Chen, M. N., Lin, C. C., & Liu, C. F. (2015). Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review. Climacteric, 18(2), 260-269. 

Kargar Jahromi, H., Poorgholam, P., Sokhtesaraee, M., Khalili Najafabadi, M., Kamalinejad, M., & Goodarzi, M. T. (2015). Effects of aqueous extract from Asparagus officinalis L. roots on hypothalamic-pituitary-gonadal axis hormone levels. International Journal of Reproductive BioMedicine, 13(5), 305-310. 

Pegiou, E., Mumm, R., Acharya, P., de Vos, R. C. H., & Hall, R. D. (2019). Green and White Asparagus (Asparagus officinalis): A Source of Developmental, Chemical and Urinary Intrigue. Metabolites, 10(1), 17. 

Pounis, I., Priftis, I., Mastorakou, D., Mamais, I., Benetou, V., & Kanellopoulou, A. (2024). The impact of gardening on well-being, mental health, and quality of life: an umbrella review and meta-analysis. Systematic Reviews, 13(1), 29. 

Soga, M., Gaston, K. J., & Yamaura, Y. (2016). Gardening is beneficial for health: A meta-analysis. Preventive Medicine Reports, 5, 92-99. 

Swallah, M. S., Sun, H., Affoh, R., Fu, H., & Yu, H. (2020). Phytoestrogens and Health Effects. Nutrients, 12(8), 2401.