Introduction to Menopause

Menopause has two phases: Perimenopause is the transitional phase characterized by irregular periods and hormonal fluctuations, while post-menopause refers to the time after menopause when a woman has not had a period for 12 consecutive months. 

Menopausal symptoms typically pop up between the ages of 45 and 55. Menopause is a normal part of aging and is usually diagnosed after 12 months without menstruation. Most women experience mild to moderate menopause symptoms due to hormonal fluctuations. During menopause, women might notice weight gain, hot flashes, and mood swings. 

Menopause can increase women’s risk of cardiovascular disease and osteoporosis, making it crucial to follow a healthy diet and lifestyle. A menopause dietitian can help you manage symptoms and decrease the risk of disease. 

Understanding Menopause Symptoms

Fluctuating hormones, specifically estrogen levels, cause varying symptoms in those experiencing menopause. The most common symptoms include hot flashes, night sweats, and mood changes. Women often note changes in their body shape, particularly weight gain around the midsection. Weight gain is typical due to hormonal changes and altered fat distribution. Women also notice dysregulation in body temperature, which causes trouble sleeping. Other potential symptoms include brain fog and decreased bone density due to lower estrogen levels. Managing menopause symptoms requires a comprehensive approach that includes diet, exercise, and stress management.

Can Diet Help Menopausal Symptoms?

Although menopause may be uncomfortable, it’s a stage of life that all women experience as they age. Unfortunately, there is no magic food that stops menopause symptoms, but growing research suggests that dietary habits play a significant role in alleviating symptoms and supporting overall well-being. 

Before making major changes to your diet, consult a registered dietitian to help you develop a personalized eating plan that suits your lifestyle.

The Link Between Food and Hormones

Menopause occurs when estrogen and progesterone levels drop significantly, and the person stops experiencing menstrual cycles. When these hormone levels drop, it triggers symptoms. During the menopause transition or perimenopause, women begin feeling some menopausal symptoms like hot flashes and mood swings. However, in perimenopause, menstruation occurs, although it can be irregular.

Phytoestrogens are compounds found in certain foods that can gently mimic estrogen in the body. Phytoestrogens support estrogen levels and aid in reducing symptoms like hot flashes and night sweats. They are found in products such as tofu, flaxseeds, legumes, dried fruit, and nuts.

Nourishing Your Body Through Menopause

Menopause nutrition should focus on creating balanced meals. This includes focusing on whole, nutrient-dense foods, including fruits, vegetables, whole grains, and lean protein sources. 

Fruits and vegetables are packed with antioxidants, vitamins, minerals, and fiber that help manage symptoms of menopause. Aim for 3 to 4 cups of vegetables and 1 to 2 cups of fruit per day to help manage hot flashes and mood changes. Include green leafy vegetables such as spinach and kale, as they are a great source of calcium and can support your bone health.

Whole grains are complex carbohydrates that help stabilize blood sugar and improve energy levels. Whole grains include quinoa, brown rice, farro, and oatmeal. Replacing refined carbohydrates with whole grains can help lower your risk of cardiovascular disease. 

Good sources of protein help maintain and increase bone density as well as build muscle. Choose lean meats or plant-based proteins such as chicken, fish, turkey, lean beef, tofu, tempeh, lentils, or beans. Choosing lean protein sources can aid in weight management and reduce the risk of heart disease. 

Healthy fats such as nuts, seeds, avocado, and olive oil support heart health, hormone production, and reduce inflammation. Omega-3 fatty acids are found in salmon, chia seeds, flaxseeds, and walnuts. These fatty acids improve mood, reduce the frequency of hot flashes, decrease inflammation, and overall improve heart health. 

A menopause dietitian works with you to create a personalized nutrition plan that supports your hormonal health and helps you manage your weight. 

Foods to Limit 

Some foods can worsen symptoms of menopause. Listen to your body and note if certain foods aggravate your symptoms. Common foods that can worsen symptoms like hot flashes and night sweats include spicy foods, caffeine, alcohol, and sugary or processed foods. 

Spicy foods, caffeine, and alcohol can increase the severity of hot flashes and have the potential to cause sleep disturbances. Sugary and processed foods can cause weight gain, spike blood sugar levels, and leave you feeling exhausted. 

Hydration and Lifestyle Matter

Staying hydrated can help regulate body temperature, reduce bloating, and add moisture back to the skin, which often loses moisture during menopause. Additionally, pairing balanced nutrition with regular exercise, stress management, and 7-9 hours of sleep can help improve menopause symptoms and overall health. 

There’s an overwhelming amount of information out there regarding menopause friendly diets, but oftentimes these are one-size-fits-all and may not work for your lifestyle. A registered dietitian nutritionist will work closely with you to create a personalized plan tailored to your unique needs. 

Macronutrients for Menopause Nutrition

Fluctuating hormone levels impact metabolism, muscle mass, and bone density, making balanced nutrition more critical than ever. A menopause dietitian can help you identify nutrient deficiencies, manage symptoms, and support a healthy weight. 

Adequate protein intake is essential for maintaining muscle mass and preserving bone density. The recommended protein intake during menopause is 1.0-1.2 g of protein per kg of body weight. It’s best to prioritize lean protein sources over fattier meats with higher levels of saturated fat, as this increases the risk of heart disease. Healthy fats, particularly omega-3 fatty acids, promote heart health, reduce inflammation, and aid in mood stabilization. Consuming salmon, two teaspoons of chia seeds, or ¼ cup of walnuts will help you meet the daily recommendation of omega-3 fatty acids. 

The natural process of hormonal changes during menopause can cause stubborn weight gain, mood swings, and low energy levels. For some women, hormone replacement therapy (HRT) may be recommended to ease symptoms. At Sarah Lynn Nutrition, we are able to work alongside a doctor providing HRT as well as perform DUTCH hormone testing to find out your current hormone levels or monitor the adequacy of HRT. 

The two main types of HRT are estrogen therapy and combination therapy, which includes estrogen and progesterone. For women experiencing menopause, combination HRT is preferred because the added progesterone helps mitigate the risk of endometrial hyperplasia and cancer that can arise from unopposed estrogen therapy. It can also help regulate metabolism and ease menopausal symptoms.

It’s also essential to note the difference between standard HRT and Bioidentical HRT. Traditional HRT uses synthetic hormones to alleviate menopause symptoms, while bioidentical hormones (BHRT) are manmade from plant estrogens that are chemically identical to our body’s natural hormones. This similarity often leads to better compatibility and fewer side effects. Although Traditional HRT has been widely used, some recent studies raised concerns about increased risks of breast cancer, heart issues, strokes, and blood clots. Bioidentical hormones are generally considered safer and may result in better outcomes and less discomfort for patients.

Managing Blood Pressure During Menopause

High blood pressure can occur during menopause. This is often due to weight changes, aging, stress, and low estrogen levels. When estrogen levels drop, blood vessels narrow, making it more difficult for blood to pass through. The decline in estrogen can make women sensitive to salty foods, which can cause fluid retention and lead to high blood pressure.

There are several ways to manage high blood pressure during menopause. A daily goal of 150 minutes of moderately intense exercise can help reduce the risk of heart disease and manage high blood pressure. The Mediterranean diet is rich in anti-inflammatory foods and can help manage menopause symptoms and high blood pressure more effectively. This diet includes complex carbohydrates, such as whole grains, and healthy fats like those found in chia seeds and avocado, as well as a variety of fish. This diet pattern limits sugary foods and saturated fats, and incorporates some low-fat dairy, which helps manage blood pressure.

Chronic stress and poor sleep can also increase the risk of heart disease and high blood pressure. It is essential to establish a good nighttime routine, such as avoiding blue light, practicing meditation, or sipping chamomile tea. For stress, find coping skills that work well for you, such as walking, listening to music, or talking with a friend or a therapist. Overall, diet and lifestyle changes can improve your menopause symptoms and heart health.

Calcium-Rich Foods for Bone Health

During menopause, maintaining bone health becomes crucial. When estrogen levels decrease, bone breakdown increases, putting you at higher risk of developing osteoporosis. However, there are numerous calcium-rich foods found in both animal-based and plant-based foods.

Calcium-rich foods support bone health. Adults should be consuming at least 700 mg of calcium per day. Low-fat dairy products, such as milk and cheese, are excellent sources. Breads, cereals, or other foods made with fortified flour are a great addition to a menopause diet. Plant-based foods, such as soybeans, tofu, and fortified plant milk, offer sufficient amounts of calcium for those who are vegan or have dairy intolerances. Green leafy vegetables like broccoli, okra, and cabbage are also excellent sources of calcium.

Osteoporosis is multifaceted and not solely caused by the lack of estrogen. Numerous nutritional factors work synergistically to maintain bone strength and integrity. Calcium is the building block for bone health, and a deficiency can lead to bone breakdown. Vitamin D is equally important for bone health because it aids in calcium absorption and maintaining bone density. The best sources of vitamin D through food are fatty fish, egg yolks, and fortified dairy products.

Working with a registered dietitian can help ensure adequate calcium intake through a personalized eating plan.

Menopause Stage and Nutrition

Nutrition needs vary depending on the stage of menopause. 

Perimenopause begins the transition phase leading up to menopause. Women notice less hormone balance, specifically fluctuating estrogen levels, leading to hot flashes, irregular periods, and mood swings. Nutrition during this stage should focus on maintaining hormone balance and supporting bone mass through a balanced diet rich in calcium, vitamin D, and phytoestrogen-rich foods, while limiting caffeine and alcohol intake.

Menopause occurs when menstruation has stopped for 12 months and estrogen is low. Women should emphasize nutrients that protect the heart and preserve bone mass. During this stage, include essential vitamins like vitamin D, calcium, magnesium, and omega-3 fatty acids, while maintaining sufficient protein intake to protect muscle and bone mass.

Post menopause is characterized by persistently low estrogen. During post menopause, the dietary focus should be on preserving bone density and metabolic health to help decrease the risk of heart disease and osteoporosis. Nutrition at this phase should include calcium- and vitamin D-rich foods, lean proteins, foods low in saturated fats, whole grains, and plenty of fruits and vegetables.

Menopause Dietitians and Their Role

Menopause dietitians specialize in menopause nutrition and symptom management. These dietitians create personalized eating plans tailored to individual needs and health goals, while also providing guidance on lifestyle changes.

You don’t have to go through menopause alone. At Sarah Lynn Nutrition, our dietitians will help you navigate the challenges of menopause. We offer functional lab testing, such as the DUTCH hormone test, providing an in-depth look at your hormones. Based on the results, we can also refer you to a hormone therapist to ensure you receive comprehensive care.

Overcoming Menopause Challenges 

Although menopause is natural, it can be challenging and, at times, overwhelming. At Sarah Lynn Nutrition, you will receive individualized care to help you through this stage of life. Our dietitians will help you build lifelong habits that manage menopause challenges. With the proper support and guidance, you can navigate life with menopause with confidence. Contact a dietitian at Sarah Lynn Nutrition today!