Menopause Diet: Healthy Eating habits and their impact on symptoms

For women, midlife can be a hormonal roller coaster. But you know what? One Big Way It HelpsManage this transition Good for menopausal diet.

“In particular, the dietary patterns of women in the menopausal transition period are May Affect Hormonessays Maya Feller, MS, RD, CDN, and MyFitnessPal Scientific Advisory Board member.

A healthy nutritional plan for women can make a big difference in how you feel during menopause and can even help you manage some of it.stuffy symptoms.

Understanding How Menopause Affects Your Body

Menopause means the absence of menstruation for a year. that natural transition This is what usually happens around us. 51 years old.

But many womenstart to feel symptoms During a period formerly known as hormonal upheaval. Before and after menopause.

Perimenopause can begin as early as the mid-30s. symptoms These include hot flashes, mood changes, and lack of energy. estrogen drops The decline in estrogen during this time can affect your health.bone,muscle mass, metabolism.

menopause and weight gain

Even if your eating habits haven’t changed in your 40s or 50s, you may notice your favorite jeans feeling a little snug. Weight gain during this period includes:trite.

“People often feel guilty about this because they think their bodies should look a certain way,” says Feller. Women blame themselves for their weight gain. But according to Feller, that shouldn’t be the case. “These changes in body composition may be the result of hormonal changes.”

Feller emphasizes that it’s important for women going through perimenopause and menopause to understand that their bodies are still good bodies. “You shouldn’t judge yourself against young people because their bodies are completely different,” she says.

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Menopause and increased health risks

Weight gain isn’t the only change women face. “During the menopausal transition, there are changes in blood pressure, blood sugar, and lipid profiles,” says Feller. However, it is important to note that menopause is not associated with increases in blood pressure, insulin, or glucose with age.

These hormonal changes increase your risk of:heart disease andosteoporosisdo. heart diseaseLeading Causes of Death in WomenOsteoporosis makes bones weaker and more prone to fractures.

Good news? How to learn Improve your nutrition It may help protect your health before, during, and after menopause.

About our experts:

Maya Feller, MS, RD, CDN It was created based in Brooklyn. maya peller antelopeAt , her team focuses on providing culturally responsive medical nutrition therapy for cardiovascular disease, diabetes, mood disorders, and eating disorders.

Heather Cottrell She holds a bachelor’s degree from Fordham University, is a certified health coach, and is a graduate of the Institute of Integrative Nutrition. She creates high-quality digital content on business and marketing topics.

What should you eat for weight and health during menopause?

Now for menopause management,what you eat It’s important. So what should you eat?

Let’s take a look at some great options that have been proven to help you stay healthy.

fruits and vegetables

They are your best friends. It’s low in calories, high in fiber, and helps you avoid fruits and vegetables.menopause weight gain While supporting overall health. Fiber obtained from many agricultural products Reduces Heart Disease Risk. This is especially helpful now. Increased risk of heart disease Around menopause. Recent research suggests that a high-fiber diet around this time is also associated with: Reduce symptoms of depression.

foods rich in calcium

yourBones require special care before, during and after menopause.. Eating more dairy products, leafy greens, and fortified plant-based milks may help. Adding yogurt or almond milk to your daily routine is an easy way to increase your calcium intake.

protein

Peller recommends paying special attention to protein. “Seeking Adequate protein supports lean body mass Especially when paired with weight bearing activities“She says.

She recommends that women choose a variety of protein sources, choosing both plant-based and animal-based proteins, such as beans, seeds, and nuts. “If you decide to include meat, prefer lean meat and seafood,” says Feller.

oily fish

It’s filled with salmon, mackerel, and sardines.Omega-3 fatty acids It could be so Helps reduce inflammationProtects against depression and supports heart health. To help combat the increased risk of cardiovascular disease that comes with menopause, plan to eat fish dinners twice a week.

beans and beans

Beans, lentils, and soybeansphytoestrogensIt may help manage menopausal symptoms such as hot flashes. Try the stir-fried tofu or the hearty lentil stew.

unsaturated fat

nuts, avocado, olive oilsupports heart health. while Menopause increases the risk of cardiovascular diseaseSnacking on almonds and adding avocado to your toast as part of a nutritious diet can help lower your levels. Although seed cycling is popular, there is no hard evidence that it helps with menopause symptoms, but seeds are still a nutritious choice.

Foods to Limit or Avoid During Menopause

While it’s important to add beneficial foods to your menopausal diet, it can be just as important to know which foods to cut back on.

I’m not saying you should cut out everything you love, but it may help to limit the following:

Fatty or processed meat

These are highUnhealthy saturated fat and sodiumThis isincreased risk of heart disease. Limit bacon, sausage and deli meats.

refined grains

white bread, pasta, rice May lead to blood sugar spikes. chooseWhole grains rich in fiber Instead, things like brown rice or whole wheat bread are more filling and help diversify your gut microbiome.digestive health.

added sugar

Sweets and snacks with added sugar can cause unwanted effects. weight gain andblood sugar problems. Replace sugary snacks with fruit or nuts, and choose water or sugar-free drinks instead of soda.

alcohol

Alcohol during the menopausal transition can have negative effects. “For everyone in general, alcohol can increase blood pressure,” says Feller. Increases in blood pressure before, during and after menopause can affect not only the frequency but also the duration of menopause. hot flashes. “Alcohol should be kept to a minimum during this transition period.”

caffeine

to some peopleCaffeine may make hot flashes worse And it messes with your sleep. Maybe try reducing it a bit and see if that helps. Decaffeinated coffee or herbal tea may be easier.

spicy food

spicy cuisine It may cause facial flushing in some people. If you find spicy foods uncomfortable, limit them.

Menopause Diet FAQs

What is the best diet for perimenopause and menopause?

According to Feller, there is no best diet for someone going through menopause. “Instead, I encourage people to include whole foods and all foods in their minimally processed form with minimal added sugar, fat, and salt,” she says.

How can I manage menopausal symptoms other than diet?

Besides dietregular physical activity It may help reduce hot flashes and prevent weight gain. You can do strength trainingimprove bone health. Ways to reduce stress, such as:yoga andmeditation It may help relieve menopausal symptoms.

Does intermittent fasting affect menopause symptoms?

Although it’s not for everyone, intermittent fasting may help.weight loss Studies have shown that it may provide improvements when used in conjunction with certain dietary patterns.insulin sensitivityThis isBeneficial for menopause. However, it is important to make sure you are getting enough nutrients and to consult with your healthcare provider before starting a fasting regimen.

Bottom line: Improve your well-being during menopause through diet

Let’s face it: The menopausal transition can last a decade and brings a lot of changes. What worked before may not work now. This is completely normal. The key is to listen to your body and adjust to its current needs.

Whether you’re adjusting your diet to prioritize nutrient-dense foods, trying new ways to stay active, or building stress management tools, your approach to staying healthy and happy during menopause should be as unique as you are.

Above all, remember that it’s not your fault. Now is the time to support yourself with kindness and understanding, not frustration. Embrace change and focus on what makes you feel best.

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