Menopause and Nutrition
Menopause is when your MENstrual cycle PAUSEs—for good. It’s not a disease to be treated, but rather a normal stage of life. Menopause “officially” starts 12-months after your last period. That happens, on average, around the age of 51.
This change doesn’t happen overnight, though. There are usually a few years of the menopausal transition, sometimes called “perimenopause.” Perimenopause often starts in the early- to mid-40s. This is when you may start feeling symptoms like:
Weight gain—especially around the midsection
Hot flashes and night sweats
Difficulty sleeping
Moodiness
Once perimenopause finishes and menopause officially begins, your risks for heart disease and osteoporosis rise.
Why does this even happen? Some of the reasons behind all these changes include your changing hormones, metabolism, stress levels, and lifestyle.
Because your body goes through all these changes, its nutritional needs also change. Here are some expert nutrition tips to help you thrive in perimenopause and menopause.
Nutrition tips for Menopause
Drink enough fluids
As you age, you may slowly lose your sense of thirst. This means you can become less hydrated without even noticing it, through no fault of your own. Plus, some key menopausal symptoms may be improved simply by drinking more fluids. If hot flashes, night sweats, vaginal dryness, or bladder infections are affecting you, try drinking at least six 8-oz glasses per day to help hydrate you. Ideally, that drink is water or herbal tea. I love having a Stanley water bottle with me at all times. Holding 30 ounces, I know I can travel with water and stay hydrated no matter where I am.
2. Avoid alcohol
You know that alcohol isn’t the best drink for your health—especially too much. Alcohol can worsen hot flashes and make it harder to stay asleep. It can also increase your risk of getting or worsening many health conditions. Not to mention it can make you forgetful and confused, and can even lead to loss of muscle mass, balance problems, falls, and accidents. Plus, it has nutrient-free calories that can contribute to weight gain. Some delicious mocktail recipes can be found here.
3. Cut down on spicy foods, caffeine, and sugar
If hot flashes bother you, consider avoiding common triggers like spicy foods and caffeine. Tuscan Chicken can be a flavorful dinner without the heat.
When it comes to sugar, the simplest way to cut down is to replace sugar-sweetened drinks with water or herbal tea. If the thought of cutting out all desserts doesn’t sound fair, try eating smaller portions or even half-sized desserts. A recent study showed that menopausal women who ate more sweets, fats, and snacks suffered from menopausal symptoms more than those who ate more fruits and vegetables. We’re talking hot flashes, night sweats, muscle and joint problems, and bladder issues were all worse for the dessert-lovers. Chocolate protein chia pudding is my go to for a healthier option at dessert time.
4. Eat smaller quantities of food
Did you know that at 50 years old you need about 200 fewer calories per day than you did during your 30s and 40s? That’s assuming you were a healthy weight and you want to maintain a healthy weight as you get older.
This means that by continuing to eat the same amount of food as you did in your 30s and 40s, you’ll start gaining weight. On average, women in their 50s and 60s gain about 1.5 pounds every year. To check your BMI (Body Mass Index) and see what range it falls in, use this calculator here. Don’t forget that if you have a lot of muscle mass, the BMI may be a skewed result.
If, on the other hand, you’re looking to lose weight, try to eat about 500 calories less than what you need to maintain your weight. My Fitness Pal or Cronometer are two great food tracking sites and apps for your phone.
Eating less food can be really hard! Try having smaller portions and using mindful eating techniques to help you get used to it.
Avoid eating large meals close to bedtime, particularly if you have trouble sleeping. The digestion of food can hinder the restorative sleep process your body needs to recover during the night time.
5. Eat higher quality foods
Eating less food doesn’t mean you need less nutrition, though. That’s why it’s really important to eat quality foods with a lot of nutrients (i.e., nutrient-dense foods). These include fruits, vegetables, and whole grains. When it comes to protein for your muscles and bones, eat legumes, nuts, seeds, fish, and/or poultry.
A recent study showed that menopausal women who ate the most greens had the fewest complaints about typical menopausal symptoms like hot flashes.
By eating more nutrient-dense foods like these ones you’ll get more vitamins, minerals, fiber, and protein—all of which are very important to maintain your health at and beyond menopause.
Fun Fact: Your bones love calcium and vitamin D. Some of the richest sources of these are dairy products, fish with bones, and foods fortified with these nutrients (check your labels).
What about soy and phytoestrogens?
Phytoestrogens are plant compounds that mimic the effects of estrogen—the hormone that your body slows down the production of during menopause. Soy is the best-known food containing these phytoestrogens and is often recommended for menopausal symptoms like hot flashes. In addition to food sources, you can also find dietary supplements with high amounts of phytoestrogens. Some women choose to take these supplements instead of hormones.
Research shows inconsistent results when it comes to phytoestrogens for menopausal symptoms. That means some studies show a small reduction in hot flashes, while others don’t.
A recent review of 23 studies looked at the effect of phytoestrogen supplements on postmenopausal women. It found that some women (those who had diabetes, high blood pressure, or high cholesterol) who took the supplements weighed about 2 pounds more than women who were not taking phytoestrogen supplements. This was the opposite for healthy women taking phytoestrogens, who tended to weigh less about 0.6 pounds less than those not taking phytoestrogens.
If you’re interested in taking these phytoestrogens, speak with your healthcare professional first.
Final Thoughts:
When it comes to nutrition a few simple changes can help you navigate perimenopause and menopause .
Be sure to drink enough fluids, but not alcohol; cut down on spicy foods, caffeine, and sugar; eat smaller quantities of higher-quality food; and have soy if you enjoy it, but don’t expect it to miraculously solve any bothersome menopausal symptoms.
If menopausal symptoms are bothering you, book an appointment with me to see if my program/service can help you.
References
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https://www.acog.org/Patients/FAQs/The-Menopause-Years
Mayo Clinic Healthy Lifestyle Women’s Health (2016, April 21). Menopause weight gain: Stop the middle age spread. Retrieved from
Medscape. (2018, July 27). Weight Effects of Plant-Estrogens May Vary After Menopause. Retrieved from
https://www.medscape.com/viewarticle/899858
Medscape. (2018, March 19). Mediterranean Diet May Help Protect Bones in Postmenopausal Women. Retrieved from
https://www.medscape.com/viewarticle/894109
Medscape. (2018, November 6). Diet Rich in Fruits and Vegetables Tied to Fewer Menopause Symptoms. Retrieved from
https://www.medscape.com/viewarticle/905407
Medscape. (2017, October 10). Docs Call Attention to Women Piling on Pounds in Midlife. Retrieved from
https://www.medscape.com/viewarticle/886795
Medscape. (2017, June 8). Heavy Drinking Increases Postmenopausal Sarcopenia Risk. Retrieved from
https://www.medscape.com/viewarticle/881339
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https://www.nia.nih.gov/health/infographics/menopause-tips-healthy-transition
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https://www.nia.nih.gov/health/what-menopause
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https://www.nia.nih.gov/health/what-are-signs-and-symptoms-menopause
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https://www.nia.nih.gov/health/hot-flashes-what-can-i-do
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https://www.nia.nih.gov/health/sleep-problems-and-menopause-what-can-i-do
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What the Science Says. Retrieved from
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