Menopause is a natural process that occurs in all women, and the experience can differ for each woman
We go through many symptoms during menopause as our body changes. Some of these symptoms can be difficult for many of us. They may include hot flashes, mood changes, brain fog, skin dryness, hair loss, and weight gain. One way to take control of these symptoms is to focus on a healthy diet. Here are some tips for a healthy menopause diet and maintaining a healthy weight.
Focus on whole foods that are anti-inflammatory: Fill your plate with plenty of fruits, green vegetables, lean proteins like grass-fed red meat, organic chicken, wild-caught fish, and healthy fats. These foods are packed with nutrients and fiber that can help keep you feeling full, which helps you maintain a healthy body weight or even enjoy some weight loss benefits, increase muscle mass, and be satisfied while also providing essential vitamins and minerals.
Increase calcium-rich foods, magnesium, and vitamin D intake to support bone health. Women going through menopause are at an increased risk of developing osteoporosis, which causes weak and brittle bones. So, ensure you're getting enough calcium, magnesium, and vitamin D in your diet. Good sources of calcium include dairy products, leafy greens, and fortified foods like tofu and orange juice. Magnesium is found in nuts and seeds, and spinach. Vitamin D can be found in fatty fish like salmon, fortified foods, and supplements. I take 500mg of high-absorbable calcium daily, 250 mg of magnesium at night, and 5000 IU of vitamin D3.
Have you ever thought about eating phytoestrogens? These plants have a structure similar to estrogen and may help alleviate menopause symptoms like night sweats. These foods include tofu, edamame, flaxseeds, lentils, and chickpeas. Any food I can eat to relieve menopause symptoms is a good thing!
Limit sugar and processed foods, please. Sugar-rich foods are high in calories and low in vitamins. These foods can lead to menopause, weight gain, and other health issues you don't need to deal with.
I have had to limit caffeine and alcohol since entering into menopause years. Over the last 12 months, I have stopped drinking coffee, tea, and alcohol. I noticed my blood pressure going up about 12 months ago, and it has normalized with this one change.
Please don't laugh, but I also had to limit spicy foods and ask my husband to stop putting a ton of spices in my food. Even though he cooks delicious meals for us, I hot flash a lot less at night without the spices in my food.
By focusing on a healthy menopause diet, you can help manage your symptoms and promote overall health and well-being during this transition.
For more help with a healthy diet for menopause, reach out - make a virtual 1 to 1 appointment and let's talk. I am here to help you feel and look your best.