No one ever said this would be easy. If you’re currently experiencing menopause, you know there can be some tough moments as you navigate through the life stage that officially begins 12 months after your last period.
Those physical and mental changes are real, according to Dr. Talia Sobel, assistant professor for women’s health internal medicine at Mayo Clinic Arizona. “During menopause transition, women may experience a variety of symptoms including hot flashes, night sweats, sleep disturbances, brain fog, mood changes, hair thinning or loss, weight gain, joint pain and sexual health changes,” she said.
As if that’s not enough, you should prepare for fluctuations in your gut, too, said functional medicine practitioner Erika Siegel. “The microbiome starts to have a smaller variation of microbes, and there’s often reduced hydrochloric acid production,” she said. “Both can make it harder to digest some foods. Because the drop of estrogen is also associated with an increase in cortisol production, there’s often an increased stress response, which can result in less digestive efficiency, along with more indigestion and belly aches.”
With your body undergoing the biggest upheaval you’ve likely experienced since you got your first training bra, you really need to take good care of yourself right now. “Even though every woman who lives long enough will go through menopause, and every woman has a different experience,” Sobel said, “ensuring a healthy lifestyle with sufficient nutrition intake and exercise is very important for overall health.”
Since women can live 40% of their lives after menopause, you might as well enter this period feeling as good as you possibly can.
Eat More Of These Foods
“The best ‘menopause diet’ is a nutrient-dense, balanced diet that you can stick with long term,” said Tara Schmidt, a registered dietitian nutritionist and co-author of “The Mayo Clinic Diet: Weight-Loss Medications Edition.” “That might look different for different people, and that’s OK. A Mediterranean-style eating plan would be a good place to start.”
As you consider the best way to keep yourself nourished, keep these expert suggestions in mind.
Consider phytoestrogens: According to Karen Newby, a menopause nutritionist and author of “The Natural Menopause Method”: “This clever family of food can give an estrogen-like effect to help with the highs and lows of blood sugar. In Asia, where soy consumption is high, women report fewer menopausal symptoms, especially hot flashes.” Good sources, she suggested, include tofu, tempeh and soy yogurt.
Make protein a star: “Many people have heard that protein levels increase in menopause, but while that’s true, it may not be by as much as you think,” said Jenn Salib Huber, a registered dietitian, naturopathic practitioner and certified intuitive eating counselor. “Instead of counting and measuring protein, which can feel like a chore, I suggest having a ‘main character’ of 20 to 30 grams of protein at every meal.” Examples include 4 ounces of cooked chicken or 1 1/4 cups of shelled edamame.
Ease inflammation: Menopause is now classified as an inflammatory event in a woman’s life, which is why aches and pains can get worse then, Newby said. “Enjoy more omega-3-rich foods, since there’s lots of research that it can help with morning stiffness,” she said, citing oily fish like salmon, trout, mackerel, sardines and anchovies, as well as nuts, seeds and linseed oil as good sources. “Turmeric and ginger are potent anti-inflammatories, too,” she said.
“Women can limit inflammation through nutrition,” said Dr. Mary Claire Haver, an OB-GYN. “That means eating healthy fats, lean meats, antioxidant-rich fruits and vegetables, and more fiber.”
Get the right nutrients: Registered dietitian Toby Amidor said your body is going to be needing more of some key nutrients, including calcium and vitamin D, which support bone health. “Supplements may be needed if you aren’t eating enough foods that contain those nutrients,” she said. Schmidt offered up some of her favorite calcium-rich foods: “To promote bone health, aim for regular intake of foods like beans, dark leafy greens, dairy, seeds and tofu.”
Fiber can speed things up: “Both estrogen and progesterone, which are on the decline at this time, impact peristalsis, which is the movement of the intestines,” Huber said. “The result can be uncomfortable symptoms like gas, bloating, diarrhea or constipation.”
Huber noted that just 7% of American adults are meeting the minimum target of 25 grams of fiber per day. Not only can more fiber speed up digestion and elimination, but it can help reduce cholesterol and blood sugar, which often rise during menopause. “Whole grains, beans and lentils are my go-to recommendations for women who want to increase their fiber intake,” Huber said.
What To Crowd Off Your Plate
“There are no foods specific to menopause that need to be avoided, but be mindful to reduce or eliminate nutrients or foods that may promote disease and/or symptoms,” Schmidt said. “For example, spicy foods and caffeine can contribute to a hot flash.” Haver suggested limiting added sugars, processed meats and processed foods.
Huber noted that women at this time become more salt-sensitive, which can lead to an increase in blood pressure. “Including foods high in potassium, such as bananas and avocados, can help reduce the impact of sodium,” she said.
Siegel suggested avoiding chips, crackers, overly processed breads and white refined sugar. And even if you’ve happily tolerated alcohol before, she noted that it becomes harder to metabolize during menopause. “Sometimes red wine can stimulate more histamine responses,” she added.
Another drink to avoid? “Caffeine may be causing you more stress, so I suggest trying matcha instead for a gentler lift of energy — plus it’s loaded with cell-protecting nutrients,” Siegel said.
Other Ways To Give Yourself A Boost
Many of these experts mentioned the importance of consistent exercise, especially resistance or strength training. “A regular movement practice can help offset the decline in lean muscle that is thought to contribute to metabolic changes,” Huber said.
Amidor noted that women should consume adequate protein and also “practice resistance training in order to help preserve muscle tissues.”
Siegel offered these suggestions: “Walking daily, along with strength training three times a week, are very helpful, as are daily breathing and meditation practices. Killing yourself at the gym and doing cardio may actually work against you as it can cause a rise in cortisol. Focus on walks, yoga, efficient muscle building and some short bouts of HIIT — just twice a week at most.”
In addition to more movement, you might need to make time for increased rest. “Sleep deprivation is a common theme that may negatively affect multiple areas of lifestyle,” Schmidt said. “Poor sleep impacts hunger hormones and cravings, can promote eating for reasons other than hunger, decreases motivation for exercise, and results in less time for other healthy habits.”
And don’t feel bad about carving out some attention for yourself, Newby said: “Menopause is a kind of wake-up call, when we’re forced to listen to our bodies. It’s a time for putting yourself higher up the to-do list, even though this might ruffle some feathers. We have often spent our whole lives looking after everyone else except ourselves, but now is our time.”
