Menopausal diet: healthy eating and its impact on symptoms

For women, midlife can be a hormonal roller coaster. But guess what? One way that can be of great helpManage this migration A good menopause diet.

“Women’s dietary patterns, especially during the menopausal transition, May affect hormones” says Maya Ferrer, MS, RD, CDN, and member of the MyFitnessPal Scientific Advisory Board.

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

Understand how menopause affects the body

Menopause is characterized by the absence of menstruation for an entire year. it is natural transition It usually happens around 51 years old.

But many womenstart feeling symptoms Previously, during a period of hormonal upheaval known as perimenopause.

Menopause can begin as early as your mid-30s, symptoms Hot flashes, mood swings, low energy, etc. decrease in estrogen During this period, decreased estrogen can affect your health.bone,muscle mass and metabolism.

Menopause and weight gain

As you reach your 40s and 50s, your favorite jeans may start to feel a little tight, even if your eating habits haven’t changed. Weight gain during this period isgeneral.

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

Ferrer emphasizes that it’s important for women going through perimenopause and menopause to understand that their bodies are still in good shape. “You shouldn’t compare yourself to younger people because your body is completely different,” she says.

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 levels, and lipid profiles,” says Ferrer, but she notes that menopause is not associated with increases in blood pressure, insulin, and blood sugar levels across age. It is necessary to pay attention to

These hormonal changes increase your risk of:heart disease andosteoporosistoo. Heart disease isMain causes of death in womenOsteoporosis causes bones to become brittle and more likely to fracture.

The good news? learn how improve nutrition Help protect your health during perimenopause and menopause.

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About the experts:

Maya Ferrer, MS, RD, CDN Born based in Brooklyn Maya Ferrer’s NutritionThere, 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 for Integrative Nutrition. She creates high-quality digital content on business and marketing topics.

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What to eat during menopause for weight and health

Regarding the management of menopausal symptoms,what you eat It’s important. So what should you eat?

Let’s take a look at some good options that are proven to help you stay healthy.

fruits and vegetables

they are your best friends. Fruits and vegetables that are low in calories and rich in fiber areweight gain during menopause while supporting your overall health. Also rich in dietary fiber Reduces risk of heart disease. This is especially useful now. increased risk of heart disease Before and after menopause. Recent research shows that a high-fiber diet at this time of year is also associated with symptoms such as: fewer 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 milks may help. Adding yogurt or almond milk to your daily routine is an easy way to increase your calcium intake.

protein

Feller recommends paying special attention to protein. “Get Adequate protein supports lean body mass especially when combined activities that involve weight” she says.

She encourages women to vary their protein sources, choosing both plant and animal proteins such as beans, seeds, and nuts. “If I choose to include meat, I prefer lean meat and seafood,” says Ferrer.

fatty fish

Contains plenty of salmon, mackerel, and sardinesomega 3 fatty acids it might be possible helps reduce inflammationprotects against depression and supports heart health. Plan two fish dinners a week to combat the increased risk of cardiovascular disease associated with menopause.

beans and soybeans

Found in beans, lentils, and soybeansphytoestrogensmay help manage menopausal symptoms such as hot flashes. Try the tofu stir-fry or hearty lentil stew.

unsaturated fat

nuts, avocado, olive oilSupports heart health. meanwhile Menopause increases risk of cardiovascular diseasesnacking on almonds or adding avocado to your toast as part of a nutritious diet may help lower this value. Although seed cycling is popular, there is no solid evidence that it is effective for menopausal symptoms, but seeds are still a nutritious option.

Foods to limit or avoid during menopause

While it’s important to add beneficial foods to your menopausal diet, it’s equally important to know which ones to cut back on.

This doesn’t mean you have to cut out everything you like, but you may find it helpful to limit the following:

fatty and processed meats

These have high contentunhealthy saturated fat and sodiumwhat you can doincreases risk of heart disease. Limit bacon, sausage, and deli meats.

refined grains

white bread, pasta, rice May cause blood sugar spikes. chooseWhole grains rich in dietary fiber Alternatives like brown rice and whole grain bread are filling and permanently diversify your gut microbiome.digestive health.

Addition of sugars

Sweets and snacks with added sugar can cause unwanted health effects. weight gain andblood sugar problems. Replace sweet snacks with fruits and nuts, and choose water or unsweetened drinks instead of soda.

alcohol

Alcohol during the menopausal transition can have negative effects. “In general, alcohol can raise blood pressure for everyone,” Ferrer says. During perimenopause and menopause, this increase in blood pressure can also affect the frequency and duration of the increase. Hot flashes. “Alcohol should be kept to a minimum during this transition period.”

caffeine

For some people,Caffeine can make hot flashes worse and interfere with sleep. Try reducing the amount a little to see if it helps. Decaf coffee or herbal tea may be easier to drink.

spicy food

spicy dishes It may cause hot flashes in some people. If spicy foods make you uncomfortable, try limiting them.

Frequently asked questions about menopausal diet

What is the best diet for perimenopause and menopause?

According to Ferrer, there is no optimal diet for people experiencing menopause. “Instead, I recommend consuming all foods whole, with minimal added sugar, fat, and salt, and minimally processed,” she says.

Other than diet, how can I manage menopausal symptoms?

Besides diet,regular physical activity It can reduce hot flashes and prevent weight gain. What you can do with strength trainingimprove bone health. Habits to reduce stress such as:yoga andmeditation It may help relieve symptoms of menopause.

Does intermittent fasting affect menopausal symptoms?

Although not for everyone, intermittent fasting may help with conditions such as:weight loss Research shows that when used in conjunction with certain dietary patterns, it may improve symptoms.insulin sensitivityit is possibleEffective for menopausal disorders. However, before starting a fasting regimen, it is important to make sure you are getting enough nutrients and consult your health care provider.

Bottom line: Improving menopausal health through diet

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

To stay healthy and happy during menopause, including adjusting your diet to prioritize nutritious foods, trying new ways to get active, and building your stress management toolkit. Your approach should be as unique as you are.

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

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