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| Yor D. Andonova |
Across Europe, millions of women navigate significant hormonal transitions throughout their lives. In Spain alone, nearly four million women are currently navigating the transition toward menopause, a natural biological stage that typically begins around 51 years of age, a time marked by significant hormonal changes.
Meanwhile, infertility affects approximately one in six couples in the UK, and one in four women in England experiencing a serious reproductive health issue, the need for informed conversation has never been greater. These figures highlight the importance of informed, evidence-based conversations around women’s health and lifestyle factors
In this context, nutrition and lifestyle play a fundamental role in supporting hormonal balance throughout the different stages of a woman’s life. For this reason, the World Avocado Organisation (WAO) has partnered with Yor D. Andonova, an integrative dietitian and psychoneuroimmunology specialist focused on digestive imbalances, microbiota and fertility, to explain how avocado can form part of a nutritional strategy that supports hormonal wellbeing and women’s health during key stages.
Inflammation, Stress and Women’s Health
Emerging scientific research increasingly highlights the role of chronic low-grade inflammation and oxidative stress in women’s health, particularly during periods of hormonal fluctuation such as fertility, perimenopause and menopause. As oestrogen levels shift, inflammatory responses and metabolic changes may become more pronounced, influencing long-term wellbeing.
“From a psychoneuroimmunology perspective, we know that chronic inflammation plays a key role in overall health. When insulin resistance, stress, poor gut health and/or a diet high in ultra-processed foods are present, the body responds with increased systemic inflammation.” explains the specialist. “For this reason, during our reproductive years and throughout menopause, it is especially important to take care of our nutrition, manage stress effectively, prioritise restorative sleep, support gut and liver health, and engage in regular physical activity, particularly strength training.”
Avocados contain a wide range of bioactive compounds that show antioxidant and anti-inflammatory activities, including flavonoids, phenolic acids and other phytochemicals naturally present in the fruit. Together with their naturally high content of monounsaturated fats, particularly oleic acid, avocados align closely with dietary patterns associated with improved lipid profiles and reduced inflammatory markers.
Diet Quality, Fertility and Reproductive Outcomes
While fertility challenges are complex and influenced by multiple factors, emerging research suggests that overall diet quality plays a meaningful supportive role in reproductive health.
Studies indicate that replacing trans fats with monounsaturated fats is associated with improved ovulatory function in women, a key determinant of fertility. This is particularly relevant as avocados are naturally rich in monounsaturated fats and align closely with dietary patterns associated with reproductive wellbeing.
Further evidence from research examining women undergoing IVF treatment found that higher intake of monounsaturated fats was associated with improved embryo quality and higher pregnancy rates compared to diets higher in saturated or trans fats.
Additionally, findings from the long-running Nurses’ Health Study suggest that women who followed a dietary pattern rich in plant-based foods, whole foods and healthy fats had a significantly lower risk of ovulatory infertility.
Beyond fat quality, fibre intake also plays an important role in reproductive and hormonal health. Dietary fibre supports gut microbiome balance and contributes to the regulation and elimination of circulating hormones, including oestrogen.
Avocados contain approximately 6.7 g of dietary fibre per 100 g, making them a valuable contributor to daily fibre intake compared with many commonly consumed fruits and vegetables.
Taken together, this body of evidence reinforces the importance of nutrient-dense, anti-inflammatory dietary patterns and overall lifestyle factors in supporting reproductive wellbeing.
Yor told That's Health: “nutrition is one of the most powerful tools we have to navigate these transitions, as the degree of inflammation and hormonal sensitivity largely depends on what we eat. During the reproductive years.
It's vital to ensure an adequate intake of high-quality proteins, which are necessary for hormone production and ovulation; iron-rich foods, zinc sources and B vitamins, all of which play a key role in energy metabolism and reproductive health; healthy fats to support hormone synthesis; Omega-3 fatty acids to help modulate inflammation and fibre to promote microbiome balance and support oestrogen elimination.”
Ultimately, she stressed that “what truly makes the difference is following a healthy dietary pattern, similar to the Mediterranean diet, based on real foods, plenty of vegetables and fruit, high-quality proteins, good nutritional density and healthy fats.”
Menopause, Metabolic Health and Long-Term Wellbeing
Perimenopause and menopause represent not only the transition and end of reproductive years, but a significant metabolic shift in a woman’s life. During perimenopause, hormonal fluctuations begin to affect the body, and as oestrogen levels progressively decline through menopause, women may experience changes in fat distribution, lipid metabolism and insulin sensitivity, all of which can influence long-term cardiovascular and metabolic health.
These metabolic changes are reflected in the increasing prevalence of cardiometabolic conditions, such as Type 2 diabetes, which often occurs during midlife. This highlights the importance of adopting dietary patterns that support metabolic health. Additionally, cardiovascular disease is the leading cause of death among women across Europe, especially after menopause. This emphasises the relevance of nutrition and lifestyle choices during this stage of life.
Avocados provide a unique combination of nutrients that align closely with these needs. Unlike most fruits, they are naturally rich in monounsaturated fats, particularly oleic acid, which can contribute to dietary patterns associated with improved lipid profiles and hormone production. Healthy fats play a structural role in cell membranes and are involved in hormone synthesis, both of which become especially relevant during periods of hormonal fluctuation.
As Yor explained “avocado fits very well within a dietary pattern aimed at supporting hormonal balance.” She highlights that “its nutritional profile combines monounsaturated fats, fibre, potassium, folate and antioxidant compounds. This combination promotes satiety, helps stabilise blood glucose levels, supports cardiovascular health and contributes to inflammatory balance,” she notes, aspects that are particularly relevant both during the reproductive years and throughout menopause.
Together, this nutritional profile positions avocado as a valuable component of anti-inflammatory and heart-healthy dietary patterns that support women’s wellbeing through menopause and beyond. Avocados provide significant satiety, especially during hormonal fluctuations when cravings for sweets may be heightened.
Supporting Women Through Knowledge, Not Pressure
This International Women’s Day, the World Avocado Organisation encourages open, evidence-based conversations around women’s health, from fertility and hormonal balance to perimenopause and menopause to healthy ageing.
Women’s well-being is shaped by many factors, and while no single food is a solution on its own, dietary patterns rich in whole foods, healthy fats, and anti-inflammatory nutrients can play a meaningful supportive role throughout life’s transitions. Avocado, with its unique combination of monounsaturated fats, fibre, folate and antioxidant bioactives, represents a simple, accessible way to align everyday meals with these principles.
WAO advocates for informed, sustainable choices that empower women to support their health at every stage of life. To make those choices a little easier (and a lot more delicious), WAO has created three nourishing, feel-good recipes designed to support and celebrate women everywhere.
You can find the recipes and more information here: http://www.worldavocadoorganisation.com
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