As women go through different life stages, they might need to adjust their eating habits a bit. As a registered dietitian, I see menopause as a phase that often requires paying attention to nutrition due to its unique impact on our hormones.
For many women, dealing with uncomfortable menopause symptoms could last several years, mainly because of the decrease in estrogen. As estrogen declines, it can disrupt metabolism, potentially leading to weight gain and changes in cholesterol and blood sugar due to slower digestion of starchy carbohydrates. Changes in estrogen also affect bone density, and calcium levels may decrease, which can lead to osteoporosis for some.
That’s why it’s important to focus on good nutrition during menopause, not only to ease the discomfort but also to stay healthy and strong during this life phase.
Although there isn’t a specific “menopause diet” that suits everyone, I usually suggest prioritizing wholesome foods. I’ve found that foods commonly associated with a Mediterranean-style eating pattern are beneficial for relieving symptoms. These foods include:
Milk and cheese
Dairy products like whole milk Greek yogurt and low-moisture cheese are excellent sources of calcium, which can help counteract the loss of bone density during menopause. Yogurt also contains probiotics, which support gut and bone health. Additionally, consuming dairy may improve sleep quality during menopause, assuming lactose intolerance isn’t an issue.
Incorporate Whole Grains
Whole grains are helpful for managing changes in blood sugar levels. Options like brown rice, whole-wheat flour, kamut-based pasta, and quinoa can be included in your diet. Remember: Be mindful of portion sizes when consuming carbohydrates, as estrogen can influence blood sugar.
Choose Lean Animal Proteins
Opt for lean protein sources to counteract the decline in muscle mass as you age. As calcium decreases and bone density is affected, sufficient dietary protein becomes crucial for preserving muscle mass and potentially reducing the risk of fractures and bone injuries. Including foods such as eggs, lean animal protein, and collagen in your diet can be beneficial.
Embrace Fruits & Vegetables
Fruits and vegetables are essential throughout life due to their rich vitamin and mineral content. Meals comprising at least 50% vegetables can aid in stabilizing blood sugar levels, and high-fiber vegetables can enhance feelings of fullness and prevent overeating. While fruits are also high in fiber, moderation is key as excessive fruit consumption can lead to blood sugar spikes. A diet abundant in plant-based foods may also boost your immune system.
Include Legumes
Legumes offer plant-based protein and fiber that assist in managing blood sugar levels. Choices such as lentils, chickpeas, and black beans also supply magnesium, a vital mineral.
In Conclusion,
Changes in hormones during menopause can impact blood sugar, cholesterol, and bone density in a negative way. To counter these possible effects, I suggest my clients adopt a Mediterranean-style diet that includes whole grains, lean animal proteins, fruits, vegetables, legumes, and some dairy products.