MyMT™ Blog

Extra Virgin Olive Oil and its Components: An important ally to help your changing gut health during menopause.

olive oil

All olive oils are not the same. And if you have experienced changes in your gut health, then you need to understand this. Because when you get the right olive oil, you may not need all those expensive menopause supplements, which, if you actually look at the contents, are designed to help your gut microbiome and give you essential B-vitamins, which are often lacking in women with gut health issues. 

The type of olive oil you need is Extra Virgin Olive Oil. Yes, it’s a bit more expensive than other oils sitting on the supermarket shelf, but it could save you heaps in supplements that may or may not be working for you. And not only is this powerful oil and it’s components great for your gut health, but it’s also powerful to help reduce the build up of inflammation in your body as well. 

The components present in olive oil are now understood to be associated with the promotion of intestinal health since they stimulate a higher biodiversity of beneficial gut bacteria, enhancing their balance. And that’s what you need to keep your hot flushes at bay, prevent weight gain, restore your healthy joints and of course, help with your heart health too. A nicely, balanced gut microbiome helps your gut to absorb the nutrients your body needs during menopause. 

As the world turned to chaos over the past two years, I’ve missed my trip to Switzerland, where my son was competing in skiing. It’s not just the location I will miss though, but also the chance to catch up with Stomasia, the Greek waitress working in a little cafe in the village where I stayed. It was whilst talking to her about Olive Oil and it’s amazing properties for our health as we aged, that she told me about her father’s olive oil from Crete. There it was on the table in front of me.

“It’s my father’s olive oil” she enthused. “He makes it from trees that my grandfather and great-grandfather owned. It is very healthy and you mustn’t have any other oil. My mother doesn’t have any aches and pains but I see women here in the cafe who are skiers and complain about their joints.” 

I nodded in agreement, thinking of my own aching joints when I arrived in menopause and the exercise that I struggled with – including skiing and hiking – activities that I had enjoyed for years. But that was before I did my doctoral research and as part of that, I had attended a lifestyle medicine conference and heard the powerful research from the Olive Wellness Institute in Australia. 

Stomasia and olive oil

Whenever women come onto the MyMT™ programmes, I make my Gut Health and Joint Health modules available to them. It’s extraordinary how many of them listen to these and tell me how, both their gut health and joint health have changed for the worse, since they arrrived in menopause. But with evidence from randomised controlled trials demonstrating that extra virgin olive oil exerts beneficial effects on markers of inflammation and endothelial function in the gut [Schwingshackl et al., 2015], I’m suspicious that they are having the wrong diet and the wrong oils in their diet.

It’s been almost 50 years since researchers first started studying the Greek diet and studying Greeks living on the island of Crete. Low rates of heart disease and other conditions arising from inflammatory changes with age, led epidemiological researchers to the island. ‘Olive oil is the foremost source of fat in the Mediterranean Diet and this is what sets this diet apart from other dietary regimes’, states the 2018 report exploring the role of this remarkable oil in the context of the prevention of chronic diseases caused by inflammation. [Visioli, Franco, Toledo, et al., 2018]. 

There is so much information about how to look after our health these days, but as I discovered too, very little of it is supported by research specific to our menopause transition. However, with menopause heralding the gateway to your biological ageing, it’s time to look after yourself and ensure that your gut health and joint health are optimal as you age.   


Save your Gut with EVOO

Extra Virgin Olive Oil [EVOO] differs from refined oils that are readily available these days. EVOO is obtained by th eprocess of the mechanical pressing of hte olive without undergoing any other type of treatmetn, except the tteps of washing, decantation, centrifugation and filtration. These processes allow the preservation of the minor components of the oil, one of which is called Hydroxytyrosol (HT), and this compound represents one of the main polyphenol contents of extra virgin olive oil. Polyphenols are naturally occurring micronutrients in plants. Increasing your intake of polyphenol-rich foods is important for your health as you age.  

The amount of Hydroxytyrosol in EVOO matters to your gut health – more specifically, to your gut microbiome. The gut microbiota are the collection of bacteria, viruses, fungi and other organisms, that are in your gut. There are over 100 trillion cells that make up your microbiome and scientists have become more specialised in exploring how the gut manages these cells and why they matter. In essence, they have a beneficial role in the maintenance of your body’s balance or homeostasis. 

If your gut microbiome is out of balance, then this affects your health and your symptoms in menopause – especially, depression, anxiety, brain fog and hot flushes. The imbalance of organisms that make up your microbiota is known as dysbiosis and when this occurs, as it does in numerous women during menopause, this can lead to  greater permeability of the gut wall, a condition known as leaky gut syndrome. This is why gut health matters during menopause – obesity, inflammation and changing cardiac and joint health are all implicated in the health of our gut. 


Whilst the variation in gut bacteria content is influenced by genetic, environmental and dietary factors, this is where EVOO comes in. Research supports it’s role with the promotion of intestinal health, favouring a higher biodiversity of intestinal bacteria. (Marcelino, Hiane, et al, 2019). 

But there’s more to EVOO too … and that is the powerful effect it has on our Joint Health. I’ve written numerous articles about this aspect of our health. Our joint health is so important to turn around in mid-life – simply, because lack of activity can lead to other health problems, including weight gain with age. 

Very few women understand that our joints are replete with oestrogen receptors and as oestrogen levels decline in menopause, these receptors are looking for oestrogen which isn’t available. They become dry, inflamed and sore. But we aren’t being told that extra virgin olive oil has wonderful nutrients such as oleocanthal and Vitamin E, which attach to these receptors, taking over the role of oestrogen as we age. Australia’s Olive Wellness Institute, adding olives and Extra Virgin Olive Oil to the diet is crucial in reducing joint pain and improving cardiac health as we age.  

Olive oil contains tocopherol (vitamin E); coconut oil doesn’t. Tocopherol or vitamin E is a powerful anti-oxidant necessary for hormonal and joint health during our menopause transition.  Vitamin E is unique among vitamins because the biological activity of it varies considerably and for its adequate absorption, it requires fat digestion to be functioning normally.

The recommended daily intake from the FDA in America is 15mg daily but in New Zealand the recommended daily intake is 7-10mg.  I recommend olive oil on the MyMT™ programmes as this has around 1.5 mg of vitamin E per tablespoon. Avocadoes, almonds, sunflower seeds and hazelnuts are high in vitamin E, as is kumara (sweet potato).

When women come onto the MyMT™ porgrammes, I introduce them to the Mediterranean Diet, which I’ve modified for women in menopause and post-menopause. The overall quality of the Mediterranean Diet is related to improved quality of life in women as they age and the intake of EVOO in numerous scientific trials, is that it generates health benefits, such as the prevention of cardiovascular diseases, the improvement of inflammatory markers and in the composition of the gut microbiota. These benefits are attributed to the excellent nutritional composition of EVOO, which has a higher content, of mono-unsaturated fatty acids and minor compounds such as oleuropein and hydroxytyrosol. 

Health benefits of olive oil (image from Visoli et al, 2018)

I hope you can join me sometime. And if you don’t want to come onto the 12 week programme, then have a listen to the Gut Health module video below, to see if you want to purchase this as a stand-alone module. You can explore my Restoration Modules on the ‘Programmes’ drop-down link on the My Menopause Transformation website. 

Dr Wendy Sweet (PhD)/ Member: Australasian Society of  Lifestyle Medicine/NZ Registered Exercise Professional. 


Frizziero, A., Vittadini, F., Gasparre, G., & Masiero, S. (2014). Impact of oestrogen deficiency and aging on tendon: concise review. Muscles, Ligaments and Tendons Journal4(3), 324–328.

Kendall B, Eston R. (2002). Exercise-induced muscle damage and the potential protective role of estrogen. Sports Med. 32(2):103-23. 

Marcelino G, Hiane PA, Freitas KC, Santana LF, Pott A, Donadon JR, Guimarães RCA. (2019). Effects of Olive Oil and Its Minor Components on Cardiovascular Diseases, Inflammation, and Gut Microbiota. Nutrients. 11(8):1826. doi: 10.3390/nu11081826. PMID: 31394805; PMCID: PMC6722810.

Millman JF, Okamoto S, Teruya T, Uema T, Ikematsu S, Shimabukuro M, Masuzaki H. (2021). Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health. Nutr Rev. Feb 12:nuaa148. doi: 10.1093/nutrit/nuaa148. Epub ahead of print. PMID: 33576418.

Schwingshackl, L., M. Christoph, and G. Hoffmann (2015). Effects of Olive Oil on Markers of Inflammation and Endothelial Function-A Systematic Review and Meta-Analysis. Nutrients, 7(9): p. 7651-75.

Visioli F., Franco M., Toledo E., Luchsinger J., Willett W., Hu F., Martinez-Gonzalez M. (2018). Olive oil and prevention of chronic diseases: Summary of an International conference. Nutr Metab Cardiovasc Dis. 28(7):649-656. 

“If you have ever wondered if there was a clear easy plan to follow to sleep all night, reduce hot flushes and prevent or reduce your weight gain during menopause, then ‘welcome’ – you’re in the right place now.”

Discover how either of my two Menopause Transformation programmes might help you too or take my Symptoms Quiz below… 

Recent Posts

We are Social

Newsletter Signup