Menopause is a natural biological process that marks the end of woman's reproductive years. It usually occurs between the ages of 45 and 55, but can happen earlier or later. During this time, women experience a decrease in estrogen production, which can cause a variety of symptoms, such as hot flushes, night sweats, poor sleep and mood swings.
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Clients often ask me about the role of our diet in managing menopausal symptoms so I thought I would share some insight here. There is no magic pill or one-size-fits-all diet but certain eating habits and nutrients can help reduce some symptoms and improve overall health during menopause.
1. Maintain a healthy weight
Menopause is often accompanied by a slowed metabolism, which can lead to weight gain and an increased risk of chronic diseases such as heart disease and type 2 diabetes. Eating a balanced diet including fruits, vegetables, whole grains, lean proteins, and healthy fats, can help support weight management and overall health. If you need help with your diet, please reach out.
2. Ensure adequate intake of Calcium and vitamin D
Calcium and vitamin D are important for bone health and becomes even more important with menopause as estrogen levels decline. Good dietary sources of Calcium include dairy products, leafy greens, and fortified foods such as orange juice and tofu. Dietary source of Vitamin D include fortified foods such as milk and cereals but the best source is sun exposure so it is important to consider supplementation in the winter months.
3. Include foods rich in phytoestrogens
Foods such as soy products and flaxseeds, are rich in phytoestrogens and may also help reduce some menopausal symptoms. Phytoestrogens are plant-based compounds that can mimic the effects of estrogen in the body. Although research on this is still mixed, there is no harm adding these foods to your diet!
4. Stay hydrated and limit caffeine and alcohol
Drinking water and herbal teas will keep you hydrated and help reduce symptoms. The recommendation is to drink atleast 8 glasses (2 liters) of water per day. Caffeine and alcohol should be limited as these can make hot flushes and other symptoms worse.
While there is no one-size-fits-all approach, a balanced diet and attention to specific nutrients and hydration can help reduce symptoms and promote overall health during menopause. As always, it is important to speak to a registered dietitian to develop an individualised plan that meets your specific needs and goals.
Do you need help with your nutrition?
Book a FREE online consultation with me to find out how I can help you achieve your goals!
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