It is Menopause Awareness month and so I thought it would be helpful to write about the importance of nutrition and lifestye before during and after menopause. Nutrition and lifestyle play a crucial role in supporting you through the transition period from perimenopause to menopause and beyond.
I have put a checklist together for you intended to give you some easy nutrition and lifestyle tipps specifically for this period. It is without saying that these adjustments, although very effective, may not be sufficient to deal with the symptoms you are experiencing. So it is really important to work with your GP, and ideally a nutritional therapist to make sure you get the all-around support you need.
Stages and Health Challenges of Menopause
Menopause doesn't happen over night. It is more of a transition period that takes you through 3 stages. The first stage is called perimenopause, the second is called menopause and the third is the post-menopause stage.
Perimenopause: 'peri' means around menopause and represents the time before Menopause sets in. It typcially lasts 4-8 years and starts in the early to late 40s for most women. During this period sex hormone levels start to fluctuate. This is caused by a decline of progesterone and estrogen production from the ovaries and may set off a number of symptoms, including irregular periods, vaginal dryness, change in libido, hot flashes, night sweats, mood swings, anxiety, brain fog, fatigue and sleep disturbances.
Menopause: you are officially in menopause after 12 consecutive months without a period. Should you experience any unexpected bleeding after this period, please consult your GP or gynecologist.
Postmenopause is the time after menopause. Unfortunately symptoms are likely to continue. Estrogen helps regulate energy metabolism, so in drop in estrogen levels may cause a shift in fat distribution, leading to weight gain, particularly around the abdomen. This in turn can elevate the risk of heart disease and insulin resistance. A very effective way to manage these risks is a well-balanced diet and healthy lifestyle. Due to low oestergen levels, the risk for conditions like osteoporosis heart disease, metabolic syndrome, and insulin resistance is increased.
Nutritional and lifestyle Recommendations
Increase Protein Intake: As muscle mass declines with age, especially during menopause, consuming 1-1.2g of protein per kilogram of body weight helps maintain muscle and bone health. Lean protein sources like fish, poultry, beans, pulses, tofu, eggs, kefir, and natural yogurt are great options.
Fibre: Important for smoothi digestion, gut health, and supporting blood sugar balance, fiber also may aid estrogen clearance and heart health. Soluble fibre, found in foods like oats and flaxseeds, helps bind excess estrogen in the intestines, promoting its excretion and supporting hormone balance, especially during menopause when estrogen levels fluctuate. Additionally, fruits rich in pectin, such as apples and citrus fruits, further aid in this process. To meet daily fiber needs (around 25-30g), include whole grains, vegetables, and legumes in your diet.
Calcium and Vitamin D: To reduce the risk of osteoporosis due to declining estrogen, calcium and vitamin D are vital for maintaining bone density. Include dairy products, leafy greens (kale, collard greens, chard), broccoli, sesame seeds, tahini, almonds, flaxseed, chia seeds, and sunlight exposure for vitamin D.
Healthy Fats: Omega-3 fatty acids (found salmon, mackerel, sardines, flaxseeds, and walnuts) and monounsaturated fats (like those in native olive oil and avocados) are essential for the production and regulation of hormones. Omega-3 fatty acids also support heart health and reduce inflammation, which may support better hormone balance, especially during transitions like menopause.
Fruits, Vegetables, and Antioxidants: A diet rich in fruits and vegetables provides essential nutrients and antioxidants that combat oxidative stress and inflammation, reducing the risk of chronic diseases during menopause.
Hydration: Hormonal changes can impact fluid balance, so staying hydrated is crucial for skin, cognitive function, and overall health. Aim to drink around 33 mL of water per kilogram of body weight per day to support skin elasticity and reduce menopausal symptoms like headaches, brain fog and fatigue.
Lifestyle
Exercise: Regular physical activity (strength training, cardio, and flexibility exercises) helps maintain muscle mass, bone health, and mental well-being.
Stress Management: During menopause, the adrenal glands take on a crucial role in producing small amounts of sex hormones like estrogen and progesterone. However, when the body is under chronic stress, it prioritizes producing cortisol over sex hormones, possibly exacerbating menopausal symptoms due to already low hormone levels, so managing it is key. Practices like mindfulness, meditation, and breathing exercises may help lower stress, support adrenal function and improve mental clarity.
Time in Nature: Spending time outdoors may improve mood, reduce stress, and enhance overall well-being. It may be especially beneficial for managing the emotional challenges of menopause.
Personalized Nutrition
Nutritional needs during menopause are unique and vary based on factors like body composition, physical activity, and any existing health conditions. If you would like to get some perosnalized advice, get in touch. I specialise in women's health and in creating personalized plans that addresses your specific needs and health goals. My plans aim to make you feel better and more confident during this transition period, as you learn how to support your body and how to manage stress and other challenges. Tailoring your nutrition to your symptoms and goals also ensures you're getting the right nutrients to maintain balance and health throughout menopause.
Wishing you a wonderful weekend!
Diana
Comments