Nutrition and menopause
Spoiler alert!
- There is no magic menopause diet.
- The same old boring nutrition advice applies to menopause.
- What works best will vary person to person.
Primary health concerns
- Cardiovascular health
- Increased blood pressure
- Elevated lipid levels
- Metabolic health
- Insulin resistance
- Type 2 diabetes
- Bone health
- Accelerated decline in bone density
- Risk of osteoporosis
- Mental health
- Mood changes
- Quality of life
- Sleep disturbances
- Hot flashes
- Change in body shape, size and composition
Let’s start with the basics...
Carbohydrates
- Whole grains:
- oats
- popcorn
- whole wheat pasta or bean-based pasta
- brown or wild rice
- quinoa
- breads, crackers, cereals made from 100% whole grains
- Starchy vegetables
- corn
- potatoes
- winter squash
- Fruit
- fresh or frozen fruit
- freeze-dried fruit or dried fruit
- unsweetened applesauce
- canned fruit in juice
- Yogurt
- preferably Greek or Skyr style (higher protein content)
- preferably plain to minimize added sugars
- Milk
- cow’s milk
- soy milk
Benefits
- Fiber helps you feel full.
- Fiber helps stabilize blood glucose.
- Fiber aids digestion and supports a healthy gut microbiome.
- Fruits are rich in antioxidants and other micronutrients that support overall health.
- Yogurt and milk support bone health.
Protein
- Lean animal meats:
- chicken, turkey, beef, pork
- deli meats (without nitrates, nitrites or celery juice powder)
- Seafood
- omega-3 containing fish (e.g. tuna, salmon, mackerel, sardines, anchovies, herring, trout)
- other fish (e.g. tilapia, cod, haddock, halibut)
- shellfish (e.g. shrimp, scallops, crab, oysters, mussels, clams)
- Cheese
- natural cheese
- cottage cheese
- ricotta cheese
- Eggs
- Legumes
- beans (e.g. kidney, pinto, garbanzo)
- peas (e.g. green, black-eyed, split)
- lentils
- edamame
- Tofu, tempeh, seitan
- Protein powders:
- whey (preferably unflavored)
- pea (preferably unflavored)
Benefits
- Protein helps you feel full.
- Protein helps stabilize blood glucose.
- Protein supports muscle maintenance and growth.
- Protein supports bone health.
- Protein supports hormone production.
- 0.5 to 0.9 grams per pound of body weight.
Fats
- Nuts
- peanuts
- cashews
- almonds
- walnuts
- pecans
- pistachios
- Seeds
- pumpkin
- sesame
- sunflower
- flax
- chia
- hemp
- Oils
- olive oil
- avocado oil
- Olives
- Avocado
- Nut or seed butters
Benefits
- Healthy fats may help with hot flashes.
- Healthy fats support cognitive function and mood regulation.
- Healthy fats support heart health.
- Healthy fats supports hormone production.
Vegetables
- Leafy greens
- Carrots
- Celery
- Broccoli
- Cauliflower
- Onions
- Bell pepper
- Green beans
- Eggplant
- Tomatoes
- Cabbage
- Asparagus
- Beets
- Brussels sprouts
- Snap peas
- Snow peas
- The list goes on and on...
Benefits
- Vegetables are high in fiber, which help you feel full.
- Vegetables are low in calories.
- Vegetables are rich in antioxidants and other micronutrients that support overall health.
- Eat a rainbow of colors to maximize the benefits.
Foods to minimize
- Refined carbohydrates, such as:
- “white” pasta and rice
- breads, cereals and crackers made with enriched flour
- Highly processed meats, such as:
- bacon
- hot dogs
- sausage
- Certain fats, such as:
- hydrogenated oils (trans fats)
- palm oil
- refined seed oils
- Foods with high amounts of added sodium.
- Foods or beverages with high amounts of added sugar.
Nutrients of concern
Calcium:
- Dairy products
- Fortified foods and beverages
- Canned fish with bones
- Kale, broccoli and bok choy
- Women over 50 need 1,200 mg/day
- Get as much from food as possible
- If supplementing, choose calcium citrate
Vitamin D:
- Fortified milks and cereals
- Fatty fish such as salmon and tuna
- Egg yolks
- Mushrooms grown with UV light
- 600 to 800 IU/day or 15 to 20 mcg/day - most need supplementation
- If supplementing, choose D3
Magnesium:
- Leafy green vegetables
- Whole grains
- Milk and yogurt
- Nuts and seeds
- Legumes
- 320 mg/day
- If supplementing, choose magnesium glycinate
Additional notes:
- A multivitamin may be appropriate for some.
- Use routine lab tests to monitor for nutritional deficiencies.
- Discuss all supplements with your healthcare provider.
- Do your research before taking any supplements.
Additional tips
- Hydration is crucial to mitigate symptoms and maintain health.
- Minimize caffeine and alcohol.
- Minimize spicy foods with hot flashes.
- Consider including soy from foods.
- Prioritize sleep as best you can - sleep can affect food choices.
- Plan for non-food ways to cope with the emotions that accompany menopause.