The Importance of Nutrition in Menopause and Peri-menopause
Menopause is hugely significant in a woman’s life, bringing various physiological changes that can impact overall health. Nutrition plays a critical role in managing these changes, reducing symptoms, and preventing long-term health issues such as osteoporosis, cardiovascular disease, and metabolic disorders.
Understanding Menopause and Peri-menopause
Menopause marks the end of a woman’s menstrual cycles, typically occurring between 50-55. Peri-menopause, the transitional period leading up to menopause, can start years earlier and is characterized by fluctuating hormone levels, particularly oestrogen and progesterone but testosterone may also be affected. These hormonal changes can lead to various symptoms, including hot flashes, night sweats, mood swings, and weight gain (usually around 2kg per year).
The Role of Nutrition in Menopause
Nutrition is a powerful tool in managing menopausal symptoms and supporting long-term health. Complex, personalized lifestyle therapy has been proven to be more effective than individual therapeutic elements in themselves. However, a well-balanced diet rich in essential nutrients can help mitigate symptoms and protect against chronic diseases associated with menopause. There is on one diet that works best – it really depends on the individual and any additional health issues. Key is to work with someone who can help you find a plan that you can manage for the long term and this may mean incorporating health tracking through various Apps or using Lumen to ensure metabolic flexibility.
- Water Intake: Adequate hydration is essential, especially during menopause. A general guideline is to consume about 30-35 ml of water per kg of body weight per day. For example, a woman weighing 70 kg should aim for 2.1 to 2.45 liters of water daily.
- Protein Requirements: Protein is crucial for maintaining muscle mass and bone health, particularly as women age. Postmenopausal women should consume at least 1.2 to 1.6 grams of protein per kg of body weight per day. For a 70 kg woman, this equates to 84-112 grams of protein daily. However, this also increases depending on how much exercise you are doing:
-
- 1 egg = 6 grams protein
- 85g chicken breast = 26 grams protein
- 100ml full cream yoghurt = 3.5 grams protein
- ½ cup lentils = 8 grams protein
- 80g tofu = 8 grams protein
Key Nutrients for Menopausal Health
- Calcium and Vitamin D
- Importance: Both nutrients are crucial for bone health. As oestrogen levels drop during menopause, women are at increased risk for osteoporosis. Adequate calcium and vitamin D intake can help maintain bone density and reduce the risk of fractures. Additionally, vitamin D has been shown in research to reduce levels of CRP in menopausal women (which is an inflammation marker associated with chronic disease).
- Sources: Dairy products, leafy greens, and sunlight exposure (for vitamin D). Ideally though, you need to be on a supplement once you have assessed your vitamin D levels.
- Omega-3 Fatty Acids
- Importance: Omega-3s support heart health by reducing inflammation, lowering triglycerides, and improving cholesterol levels. They may also help reduce the severity of menopausal symptoms such as hot flashes.
- Sources: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts. However, I recommend at least 1,000mg of EPA/DHA per day.
- B Vitamins
- Importance: B vitamins, particularly B6 and B12, are essential for energy metabolism, brain function, and maintaining healthy nerve cells. They may also help alleviate mood swings and support cognitive function during menopause.
- Sources: Whole grains, eggs, meat, poultry. If you are taking a B vitamin supplement ensure that folic acid and B12 are in the methylated forms.
- Phytoestrogens
- Importance: Phytoestrogens are plant compounds that mimic oestrogen in the body. They may help balance hormone levels and reduce symptoms such as hot flashes and night sweats.
- Sources: Soy products (tofu, tempeh, soy milk), flaxseeds, and legumes.
- Magnesium
- Importance: Magnesium supports bone health, aids in muscle relaxation, and may improve sleep quality, which is often disrupted during menopause.
- Sources: Nuts, seeds, whole grains, leafy greens, and dark chocolate (yay!). I recommend taking either Magnesium glycinate or Magnesium threonate.
- Fibre
- Importance: A high-fibre diet supports digestive health, helps regulate blood sugar levels, and promotes a healthy weight. Fibre also aids in lowering cholesterol, which is important for heart health during menopause.
- Sources: Whole grains, fruits, vegetables, legumes, and nuts.
Lifestyle Tips for Managing Menopausal Symptoms
In addition to focusing on key nutrients, adopting a healthy lifestyle can significantly impact how you experience menopause.
- Balanced Diet: Emphasize a diet rich in fruits, vegetables, lean proteins, and healthy fats. This provides the body with essential nutrients while helping manage weight and reduce the risk of chronic diseases.
- Regular Exercise: Physical activity helps maintain a healthy weight, supports cardiovascular health, strengthens bones, and improves mood. Aim for a mix of aerobic exercises, strength training, and flexibility exercises.
- Limit Sugar, Salt, and Saturated Fats: Reducing these can help manage weight, lower the risk of heart disease, and improve overall health during menopause.
- Mindful Eating: Pay attention to hunger and fullness cues, and choose nutrient-dense foods that nourish the body. Avoid emotional eating, which can lead to weight gain and exacerbate menopausal symptoms.
Although peri-menopause and menopause can be challenging, they don’t have to be. With the right nutrition and lifestyle choices, you can manage your symptoms, protect your health, and thrive. It is essential to take an integrative approach and combine interventions in diet, lifestyle, supplements and, if needed, HRT/BHRT.
If you need support during this transition, I would love to work with you. You can contact me here.
