Are you navigating the menopause transition and seeking ways to optimize your nutrition? In this blog, I delve into strategies to support your health during this transformative phase of life. From building a vibrant plate filled with phytoestrogen-rich foods to prioritizing hydration and including essential nutrients like calcium and vitamin D, discover how small dietary tweaks can make a big difference in managing symptoms and promoting overall well-being.
1) Focus on Nourishment, Not Deprivation
Aim to make eating healthier feel like a pleasure, a ‘get to do’ rather than a ‘have to do’. The minute we start thinking about all of the things we can’t eat we feel deprived, hungry and start to crave sugary, high carb and high fat treats. Instead, switch the focus to all of the nourishing, energy giving foods that are recommended as part of a varied healthy diet such as lean proteins, brightly colored vegetables and healthy fats and the benefits that they can provide for both your physical and mental health.
2) Build a Brightly Colored Plate
With the above in mind the more interesting your food looks the more likely you are to want to eat it and the more colors you include the more the antioxidant variety you consume. Including more antioxidants in your diet can significantly alleviate perimenopause and menopause symptoms through many mechanisms including combating oxidative stress, reducing hot flashes and helping to prevent osteoporosis. Aim to eat 5 different colored plant foods a day from leafy greens to bell peppers, berries and even dark chocolate!
3) Reduce Your Intake of Added Sugars and Refined Carbs
Reducing your intake of added sugar and refined carbs during the menopause transition can offer significant health benefits and a reduction in your symptoms. During the menopause transition hormonal fluctuations and lower levels of estrogen can mean that it is harder to balance your blood sugar, putting you more at risk of weight gain, insulin resistance and type 2 diabetes. Additionally, a high intake of added sugar and refined carbs at this time can increase your total cholesterol, triglycerides and LDL cholesterol markers increasing cardiovascular disease risk. Furthermore, reducing your intake of added sugars can help with keeping your energy levels stable, improve your mood and mental cognition and even help improve your sleep.
4) Reduce Alcohol Consumption
There are many benefits to reducing your alcohol consumption during the menopause transition. Firstly alcohol can be high in sugar and calories without providing any nutritional benefits and this can lead to blood sugar imbalances and weight gain. It can also worsen hot flashes, contribute to a low mood and anxiety and be disruptive to sleep. Drinking alcohol can also increase the risk of developing certain cancers and can increase the risk of developing heart disease and osteoporosis. Instead of trying to go ‘cold turkey’ when reducing your alcohol consumption aim to find healthier replacements such as naturally flavored sparkling water or a sugar free non alcoholic cocktail.
5) Include Protein at Every Meal
Including adequate protein at each meal helps to keep your blood sugar balance and activates the hormones that keep you feeling full and satiated, meaning you are less likely to indulge in unhealthy foods between meals. Protein is also key for preserving your lean muscle mass, which plays a key role in maintaining your metabolic health and a healthy weight during the menopause transition. Aim for around 30g per meal and vary your protein sources to ensure optimum nutrient density.
6) Include Phytoestrogen Rich Foods
Research suggests that phytoestrogen-rich foods may help reduce the frequency and severity of hot flashes in some people going through the menopause transition. These foods contain compounds like isoflavones, prenylflavonoids, coumestans, and lignans, which are known for their phytoestrogenic (estrogen mimicking) properties. Additionally, phytoestrogen rich foods have been found to potentially improve blood sugar regulation, improve insulin sensitivity, reduce the risk of type 2 diabetes and cardiovascular diseases, and enhance bone health. Great options include tofu, tempeh, flaxseeds and sesame seeds.
7) Support the Estrobolome with Fermented Foods
One of the least talked about changes during the menopause transition is that of the composition of the gut microbiome and the estrobolome. The estrobolome refers to a collection of gut bacteria capable of metabolizing estrogens, playing a crucial role in maintaining hormonal detoxification and balance within the body. A healthy microbiome and estrobolome can help with blood sugar regulation, weight management, vasomotor symptoms and a reduced risk of developing certain chronic diseases. Fermented foods can be added to any meal and options include yogurt, kefir, kombucha, sauerkraut, kimchi, miso and tempeh.
8) More Fiber, More Often
Increasing your fiber intake during the menopause transition is one of the best ways that you can improve many areas of menopausal health, as it can help with blood sugar regulation and weight management, gut health and digestion (thus supporting healthy hormone balance and detoxification) and improving your cholesterol levels. Aim for a mixture of soluble fiber (such as oats, apples, and beans) and insoluble fiber such as that found in whole grains, nuts, seeds and legumes.
9) Include Healthy Fats
If you are currently going through the menopause transition, or are post menopause, chances are you remember how popular low fat diets were in previous decades. Thank goodness we now know better and including healthy fats in your diet plays a key role in menopausal health. They play a role in metabolic health, helping you feel full and satiated, help with the absorption of bone healthy vitamins (such as Vitamin D and Vitamin K) , help to lower inflammation and benefit brain health and mental cognition. Choose from oily fish such as salmon, mackerel or sardines and plant based sources such as avocado, nuts and seeds and olive oil.
10) Marvelous Minerals
Most of us are aware of the importance of a diet rich in vitamins but it’s often much needed minerals that are lacking in our diets. For people going through the menopause transition and those in menopause including calcium rich foods (think high quality dairy, leafy greens, nuts and seeds) can be beneficial in preventing osteopenia and osteoporosis, zinc and iron rich foods can help with energy production and mental cognition (think shellfish, nuts and seeds and lean red meat) and magnesium rich foods can help promote bone health, improve stress management and support heart health (think leafy greens, nuts and seeds and dark chocolate).