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Eating well during the Menopause

Menopause brings about significant changes in a woman’s body due to fluctuating hormone levels. These changes can lead to various symptoms such as weight gain, fatigue, mood swings, and an increased risk of osteoporosis and heart disease. However, the good news is that by making some changes to your diet and lifestyle, can help manage symptoms and support your overall health during this transition.

Here’s a guide to eating well during menopause with a focus on nutrition

1. Manage weight with balanced nutrition

During menopause, many women experience a slight weight gain, typically around 2-3kg. This is partly due to hormonal changes, but adopting a balanced diet can help you maintain a healthy weight and avoid excessive gain.

Key nutritional strategies

Eat regular meals: Avoid skipping meals, as it can lead to fatigue and cravings for sugary, low nutrient but high energy dense foods. Regular eating helps keep your energy levels steady.
Prioritise protein: Ensure each meal includes a good source of protein, such as lean meat, fish, eggs, tofu, or legumes. Protein helps you to feel fuller for longer and therefore reduces cravings, which can support weight management.
Focus on fibre: Aim for at least 30g of fibre a day from whole grains, fruits, vegetables, and legumes. Fibre is like the unsung hero, it supports digestive health, promotes satiety, and helps regulate appetite.
Stay active: This plays a key role in maintaining a healthy weight, improving mood, and enhancing overall wellbeing.

2. Support heart health with smart food choices

During menopause, declining oestrogen levels can increase the risk of heart disease by raising blood pressure and cholesterol levels. Below are some tips to help keep your heart healthy:

Eat more fruits and vegetables: Aim for 5ADAY, having a variety of different fruits and vegetables will provide you with the essential vitamins, minerals, and antioxidants that support heart health
Choose healthy fats: Swap saturated fats (found in red meat and processed foods) with unsaturated fats like those in olive oil, avocados, nuts, and seeds.
Incorporate Omega-3s: Include oily fish such as salmon, mackerel, or sardines at least once a week.
Increase fibre intake: Whole grains such as oats, barley, and brown rice, along with legumes, not only aid in digestion but also can help lower cholesterol and support heart health.
Limit salt and alcohol: Keep salt intake below 6g per day to avoid increasing blood pressure, and limit alcohol to no more than 2-3 units per day to support overall cardiovascular health.

3. Prioritise bone health

As oestrogen levels drop during menopause, bone density can decrease, increasing the risk of osteoporosis. Here are some in which you can protect your bone health…

Calcium and Vitamin D: Aim for 2-3 portions of calcium-rich foods daily (such as dairy, fortified plant-based alternatives, or leafy greens). Pair these with Vitamin D sources (like fortified foods, egg yolks, or safe sun exposure) to enhance calcium absorption.
Protein intake: Protein is essential for both muscle and bone health. Aim for 1-1.3g of protein per kg of body weight, with around 20-25g of protein per meal.
Magnesium, Vitamin K, Potassium, and Phosphorus: These nutrients play a supportive role in bone health. You can find them in foods like leafy greens, nuts, seeds, whole grains, and fish.

4. Stay Hydrated to Support Overall Wellbeing

Staying hydrated during menopause is important not only for managing symptoms like hot flashes and night sweats but also for maintaining skin health, preventing urinary tract infections, and supporting cognitive function.

Hydration tips:

Aim for 1.5-2 Liters daily: Drinking enough water helps improve brain fog, hot flashes, and promotes overall wellbeing.
Monitor hydration: Check your hydration status by using a urine colour chart—the lighter your urine, the better your hydration.

Check out this chart to help guide you

5. Maintain mental health through nutrition

During menopause, your mental health can be impacted, leading to symptoms like anxiety, depression, and mood swings. A nutrient-dense diet can help stabilize mood and support mental wellbeing by…

Eat regular meals: Include whole grains, nuts, beans, seeds, fruits, and vegetables in your diet to maintain steady energy levels, which helps prevent mood swings and fatigue
Stay hydrated: Adequate hydration supports cognitive function and mood regulation.
Limit caffeine and alcohol: Both caffeine and alcohol can exacerbate stress, disrupt sleep, and lead to dehydration, all of which can negatively impact your mental health.
Exercise regularly: Regular exercise releases endorphins that help improve mood, reduce stress, and enhance brain function.
Social connections: Engaging in enjoyable activities with supportive friends and family can help you manage stress and boost your mental wellbeing.

6. Improve sleep with nutritional and lifestyle adjustments

Menopause can lead to sleep disturbances, which can impact both physical and mental health. Certain dietary habits can promote better sleep check out the below you help you enhance your sleep…

Decaf after lunch: Instead, try soothing options like chamomile tea or warm malted milk to help you relax.
Avoid alcohol before bed: Alcohol can interfere with your sleep cycle, leaving you feeling groggy the next day.
Timing of meals: Allow 2-3 hours between your last meal and bedtime to prevent indigestion or discomfort that can keep you awake
Light snacks: If hunger strikes before bed, choose light snacks like yogurt or rice cakes with almond butter to satisfy without disturbing your sleep.

By focusing on nutrient-rich foods and adopting healthy lifestyle habits, you can navigate the challenges of menopause with greater ease. Not only will these tips help you manage common symptoms like weight gain, mood swings, and sleep disturbances, but they’ll also promote long-term health, supporting your heart, bones, and overall wellbeing.

Check out our Vitality Eating Well for Menopause Booklet…

Menopause booklet

Further supporting information:

Nutrition and Menopause

Menopause diet

Menopause – things you can do

Excercise nutrition lifestyle in Menopause

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