Menopause: Nutrition and Lifestyle Tips from a Registered Holistic Nutritionist
Menopause can be a challenging phase of life with lots of unpleasant symptoms and feelings to navigate. The hormonal changes that occur during menopause can cause a number of unpleasant symptoms including hot flashes, night sweats, poor sleep, dry skin, and mood swings, anxiety, to name a few! As we age our metabolism also slows making it harder to lose weight; carrying extra weight can increase your risk of heart disease and stroke, diabetes as well as other health conditions. During menopause, the decline in estrogen levels can also have a negative impact on bone density, therefore increasing the risk of fractures. The good news is there are lots of changes that you can make to your diet and lifestyle that may help alleviate some of these symptoms and reduce your risk of various health issues, which can make the transition a little easier. Consuming a balanced diet filled with whole foods such as fruits, vegetables, whole grains, legumes, lean protein, healthy fats, and low fat dairy products and reducing processed foods, added sugars, saturated fats, and refined carbohydrates is a good place to start.
Food & Nutrients To Include During Menopause
1. Healthy Fats – omega 3 fatty acids have anti-inflammatory properties that can be beneficial for women going through menopause. These healthy fats can help improve heart and bone health and can also help balance your mood. Omega 3’s can be found in foods such as walnuts, chia seeds, flax seeds, hemp seeds, salmon, sardines, herring, trout, and mackerel. Other healthy fats include things like avocado, olive oil, nuts, and seeds, etc. which are also great to incorporate. Supplementing with an omega 3 would be a good option as well – find a natural product with a high amount of EPA and DHA omega 3’s.
2. Calcium & Vitamin D – consume foods rich in calcium and vitamin D in small amounts throughout the day to support bone health. Low fat dairy products in moderation are a good addition - milk, yogurt, and cheese. Calcium/vitamin D fortified foods can be beneficial as well. Vitamin D will help with the absorption of calcium, this can be found in fatty fish (tuna, salmon, swordfish, sardines, etc.), cod liver oil, fortified foods, and egg yolk. The sunshine is great too! In some cases, if you don’t find you’re getting enough of these vitamins/minerals through your diet, a calcium/magnesium and vitamin D supplement would be ideal to further support bone health.
3. Fruits and Vegetables – these are loaded with antioxidants and other nutrients that are great for overall healthy. Fruit and veggies are also full of fibre which can help you feel satiated and prevent overeating. Load up on berries, broccoli, spinach, kale, sweet potato, citrus fruits, bell peppers, tomatoes, carrots, eggplants, and cherries. Include lots of dark greens and rich colourful fruits and veggies in your day.
4. Whole Grains – consuming whole grain fibre rich foods throughout the day will help keep your blood sugars stable, keep you regular and will also help to keep you satiated. Include foods such as brown rice, wild rice, oatmeal, barley, millet, popcorn, whole wheat/grain breads, quinoa, rye, etc. Aim for 20-25g of dietary fibre/day.
5. Protein – try to incorporate lean protein into each meal and snack throughout the day. This will help maintain muscle mass, balance your blood sugars, and help to prevent bone degeneration. Great sources of protein include eggs, turkey, chicken, lean beef, fish, seafood, tofu, legumes, and nuts/seeds. Incorporating a good quality protein powder or collagen powder is a great way to get more protein in throughout the day as well. Aim to get 20-25 grams of protein with each meal and some with each of your snacks throughout the day.
6. Legumes – a great source of protein and fibre which will help keep your blood sugars stable. Try to include some chickpeas, beans, lentils, soy, peas, and edamame into your diet. You can throw some beans/lentils on your salad, make a warm lentil soup, or incorporate hummus with raw veggies for a snack.
7. Water – it is very important to start hydrated during menopause (and every other stage of your life!). This will help you manage your weight and also help the body flush out toxins and hold onto healthy nutrients. Aim for a good 1.5 – 2L of water/day.
8. Phytoestrogens – phytoestrogens have a number of health benefits and may help alleviate menopausal symptoms. Soybeans, chickpeas, beans, cabbage, spinach, garlic, onion, sprouts, flaxseeds, barley, grapes, berries, pear, peanuts, plums, apples, green/black tea are good sources of phytoestrogens.
Foods to Avoid During Menopause
1. Refined Carbohydrates – these types of foods can exacerbate menopause symptoms including night sweats, hot flashes, anxiety, mood swings, and sleep issues. Skip the white bread, white rice, white pasta, crackers, baked goods and choose whole grains more often.
2. Added Sugars – reducing foods with added sugars can help increase your energy, balance hormones, and control your blood sugars. Try to avoid things like candy, sweets, baked goods, soda, sugary drinks, fruit juices, etc. Always look at the ingredient list for added sugars when you’re purchasing a product.
3. Saturated Fats – limiting your intake of high fat foods will be beneficial for your overall health and can also help improve your mood during menopause. Be mindful of foods that are high in saturated fats: full fat dairy, red meats, poultry skin, fried foods, fast foods, baked goods, processed cookies/snacks.
4. Processed Foods – foods such as deli meats, chips, cookies, and other bake goods may taste great, but they are also typically higher in sodium, sugars and fats which can lead to bloating and water retention and may have a negative impact on your blood pressure/cardiovascular health.
5. Spicy Foods – these types of foods can worsen hot flashes. If you’re experiencing hot flashes, it may be best to reduce or eliminate spicy foods from your diet (hot peppers, cayenne pepper, jalapenos, etc.). Pay attention to how you feel when you eat certain foods and adjust your diet where needed.
6. Caffeine – too much caffeine may worsen anxiety, increase stress, cause irritability, and promote headaches. Be mindful of how much caffeine you’re having in a day and what you’re adding to it. Choosing decaf and herbal teas may be a better option if you find caffeine is causing you issues.
7. Alcohol – enjoy in moderation! A glass of wine a few times a week won’t hurt, just be mindful of how much you’re having. Too much alcohol can lead to poor food choices, increased anxiety, worsened hot flashes, and may interfere with your sleep.
8. High Sodium Foods – high salt foods may be linked to reduced bone density and increased risk in developing high blood pressure. High salt intake can also lead to dehydration which can make some menopause symptoms worse. Keep your sodium intake to <2000mg/day.
Lifestyle Suggestions For Menopause:
1. Stay active - bone health, weight control and mental health will all benefit from regular physical activity. Try to incorporate some strength training and cardio workouts throughout your week. Even a walk outside will do the trick! The more muscle you have, the higher your metabolism and the more calories you will burn at rest. Aim for a at least 30 minutes of exercise 5 days/week (2 of these workouts including resistance training). Stretching and yoga are great as well!
2. Manage your stress- changes in hormones can have a negative impact on your mental health. You may experience more mood swings, stress, anxiety, and signs of depression. Finding ways to reduce and manage your stress each day will be beneficial in helping you through this transition. Guided mediations, breathing techniques, exercise, spending time in nature, and yoga are all great things you can try to find some calm in your day. Essential oils are great too!
3. Focus on eating 3 balanced meals and 1-2 snacks/day to ensure that you’re getting the nutrients that your body needs. Be mindful of your portions and choose nutrient dense foods as often as you can – foods loaded with vitamins, minerals, fibre, and other nutrients that will fuel and support your body.
4. Get into a good sleep routine. While you’re going through menopause, you may notice that you have issues falling asleep or staying asleep. Hot flashes and changes in mood can impact this. A good sleep routine is very important! Try to go to bed and wake up at the same time each day. Take some time to wind down before you go to sleep – dim the lights, read a book, have a bath, or listen to some relaxing music. Keep your bedroom at a comfortable temperature. Try not to eat, exercise, or consume caffeine close to bedtime. Lavender essential oils, guided sleep meditations or sleep sounds may be beneficial as well.
In Conclusion
Take care of you during this time of your life, focus on self-love and self-care. Make healthy food choices as often as you can and stay active. By following some of the tips above, my hope is that you will find some relief and that you will be able to go through this change with more comfort and ease all while improving your overall health and wellbeing. Listen to your body and adjust things as needed, take things one day at a time and stay focused on your goals.
The information available online on menopause and nutrition can be very overwhelming and hard to navigate alone. You may consider working with a registered holistic nutritionist to help guide and support you through this transition. Having someone to talk to and rely on can make the process easier and may help relieve some of that extra stress you have surrounding the topic. As a holistic nutritionist, I have worked with a number of women to help them achieve their weight loss goals and to alleviate symptoms associated with menopause. My goal is to provide you with the daily support and knowledge that you need to feel better and to be successful on your journey.
If you feel that you need the added support and a personalized nutrition program to help you during this stage of your life, feel free to reach out to learn more about my programs and how I can help. I offer daily online coaching which makes it easy to reach your goals from the comfort of your own home, along with the accountability to help keep you on track.