Why Your Eating Habits Matter During Menopause

From the start, it is important to see the approach to care during perimenopause and menopause as holistic. Everyone will have different experiences and there is no ‘one size fits all’ treatment plan. People should have support for both their physical and mental wellbeing and a very large part of that is nutrition. This also shouldn’t be something that adds to a list of things to do during menopause, but to build awareness so people can make their own choices for a holistic system that offers true support. It is also vital for everyone to know that they should speak with their healthcare provider about dietary changes and also work only with licensed and registered nutrition professionals.

The Big Picture 

Eating a healthy and well-balanced diet helps with overall health and wellness, but studies have shown a connection between certain foods and symptoms people experience during menopause. The main reason why nutritional needs come into focus for menopause are symptom management, preserving muscle mass, maintaining bone density, and weight management. As oestrogen levels decline, maintaining a healthy nutritional status becomes vital.

What to Add

Phytoestrogens

Phytoestrogens are compounds found naturally in many foods. They have a similar structure to oestrogen and can be a helpful addition to your diet. Studies have shown that some plant-based foods containing phytoestrogens, such as soy and chickpeas, may help relieve menopausal symptoms

Calcium and Vitamin D

Calcium and vitamin D are also essential during this time for bone health. Foods that are high in both of these are:Salmon, canned fish, shiitake mushrooms, eggs (yolk)
Aside from the commonly known dairy products high in calcium, there are other foods such as: leafy greens, broccoli, oranges, figs, beans, tofu.

Omega-3 Fatty Acids and Fibre

Fibre-rich foods can help alleviate digestive issues that are often associated with perimenopause and menopause. Adding some of the following foods can be very helpful.
Chia seeds, lentils, almonds, oats, avocado, chickpeas, kidney beans, brussel sprouts, broccoli, apples, pears and raspberries. Omega-3 fatty acids also support overall health and with an emphasis on a holistic health approach to menopause, the following foods are great daily additions.
Salmon, chia seeds, pumpkin seeds, tofu, walnuts, kidney beans, cold-pressed olive oil, spinach..

What to Avoid

Processed Foods

It’s crucial to be mindful of processed-food in your diet at any time of life. Processed foods are things that are far removed from their original food sources. For example a potato is not a processed food whereas crisps are a processed food. These foods are usually processed with excessive amounts of sugars, sodium and unhealthy fats. These can lead to water retention and bloating, exacerbating menopausal discomfort.

Spicy Foods

Spicy foods have been reported to increase the frequency and severity of hot flushes. While the research on this is limited, it is something to consider for people who routinely eat spicy foods. It could be helpful to change to milder foods to see if there is a positive effect.

Alcohol

Alcohol consumption, especially more than a recommended amount, should be minimised during perimenopause and menopause. Over consumption of alcohol has been linked to other health issues that people over 45 should pay attention to such as certain types of cancers and mental health symptoms.

Caffeine

Caffeine from sources like coffee, tea, and energy drinks should be reduced as they can narrow blood vessels and raise blood pressure. In addition to the stress on heart health they may exacerbate sleep disturbances and may increase hot flashes.While there is no regional or global consensus on caffeine consumption, most health authorities recommend no more than 300 mgs of caffeine in a day.

Long-term Health Considerations

Additions and reductions in food shouldn’t be something that adds stress for people during perimenopause or menopause. Food and drink can be a very enjoyable part of anyone’s life and a place of relief when there are major changes happening. After speaking with a doctor or nutritionist, find a way to fold any changes into a current routine to ease into a new lifestyle

The right diet during menopause can have lasting positive effects on health. Consuming a varied, nutrient-dense diet rich in fruits, vegetables, whole grains, and lean proteins can help prevent conditions like metabolic syndrome and cardiovascular diseases. Additionally, maintaining a healthy gut microbiome through diet may influence menopausal symptoms and associated health risks. By focusing on nutrition, women can navigate this transition more comfortably and set the stage for better health in their postmenopausal years