Menopause & Nutrition: Eating to Feel Steady, Strong, and Supported
Category : Healthcare, Nutrition and Dietiecs
Menopause isn’t something to “fix” but rather a natural hormonal shift that alters how your body processes food. As your estrogen levels dip, you may notice changes to your metabolism, bone density, mood, and temperature regulation. The silver lining: a few dietary habits really can make the journey easier. Here are the details of the 4 dietary changes to ease menopause symptoms:
Preserve your bones – Calcium + Vitamin D + Protein
Estrogen reduction accelerates the depletion of your bones. Include calcium-rich foods at least once a day (milk and milk products, leafy greens, kale, tofu prepared with calcium sulfate, and fish with bones). Vitamin D, along with calcium, helps maintain strong bones. Include vitamin D-rich foods or consider supplements. Include 1 to 1.2 g/kg of your body weight of protein to maintain your bones and muscles.
Rely on phytoestrogens
Plant-based foods rich in phytoestrogens
Phytoestrogens, or plant-based estrogens, may reduce the severity of menopause symptoms, especially hot flashes. Phytoestrogens, as well as other plant-based compounds, may also reduce the risk of
Prioritize Protein at Each Meal
Protein helps to offset the natural reduction of muscle mass and keeps you feeling full for longer. Include a good source of protein (eggs, fish, meat, Greek yogurt, lentils, or tofu) at each meal. This idea was recently promoted by the California Department of Public Health as “Lean Protein for Muscle + Satiety” as part of their menopause dietary advice.
Don’t Cut Back on Omega-3 Fats
Fatty fish, chia, flax, hemp, and walnuts contain the powerful anti inflammatory fats, the omega-3s, essential for a happy mood, brain, and cardiovascular system. As part of their “Dietitian’s Corner” section, the Sainsbury’s Magazine featured salmon for its mood enhancing properties and cruciferous vegetables for detoxification.
Fiber, veggies, and whole grains for stability
A high-fiber diet (vegetables, fruits, legumes, oats, brown rice, quinoa) helps maintain stability with blood sugars. The Balanced Plate had a simple meal plan for menopause, focusing on veggies, legumes/dals, curd, and whole grains.
Hydrate and be aware of what triggers menopause symptoms
Hydration helps with temperature regulation, fatigue, and digestion. Excessive intake of alcohol, caffeine, spicy food, sugars, and salty foods are common triggers for menopause symptoms.
While there is no single menopause diet, the common elements are: – A protein source in each meal
Calcium and vitamin D supplements
Phytoestrogenic plants
Omega-3 fatty acids
Fiber content from whole foods
Reduced intake of alcoholic drinks, caffeinated drinks, and processed foods
Combined with resistance training and sleep habits
By, Hemalatha N Lalithambika S Nayana CM
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