During midlife, women experience a hormonal roller coaster, but adopting a good menopause diet can help manage this transition. According to Maya Feller, MS, RD, CDN, a member of the MyFitnessPal Scientific Advisory Council, a woman’s eating pattern, especially during menopause, can impact hormones significantly.
Menopause, marked by the absence of a menstrual period for one year, typically occurs around age 51. However, symptoms may start earlier during perimenopause, which can begin in the mid-30s, bringing about hot flashes, mood swings, and low energy due to a decrease in estrogen levels affecting bones, muscle mass, and metabolism.
In addition to weight gain, menopause can lead to shifts in blood pressure, blood sugar, and lipid profiles, increasing the risk of heart disease and osteoporosis. Making dietary improvements during perimenopause and menopause can protect overall health.
What To Eat During Menopause for Weight and Health
Fruits, vegetables, calcium-rich foods, proteins, oily fish, beans, soy, and unsaturated fats are recommended for menopausal women. These foods help manage weight, support heart health, and reduce inflammation.
Foods To Limit or Avoid During Menopause
Limited consumption of fatty/processed meats, refined grains, added sugars, alcohol, caffeine, and spicy foods is advised to reduce heart disease risk and manage symptoms.
Menopause Diet FAQs
Recommended dietary patterns vary, emphasizing whole, minimally processed foods. Regular physical activity and stress-reduction practices can also help manage symptoms. While intermittent fasting may aid weight loss and improve insulin sensitivity, consulting a healthcare provider is recommended.
The Bottom Line: Improving Well-Being During Menopause Through Diet
Individualized approaches to nutrition, physical activity, and stress management are crucial during menopause. Embracing changes with kindness and understanding, focusing on what makes you feel best, and utilizing tools like the MyFitnessPal app for tracking nutrition and exercise can support a healthy transition through menopause and beyond.
Vocabulary List:
- Menopause /ˈmɛnəˌpɔz/ (noun): The time in a woman’s life when her periods stop permanently.
- Perimenopause /ˌpɛrɪˈmɛnəˌpɔz/ (noun): The transition period leading up to menopause.
- Osteoporosis /ˌɑstiəpəˈroʊsɪs/ (noun): A disease that weakens bones making them fragile and more likely to fracture.
- Inflammation /ˌɪnfləˈmeɪʃən/ (noun): A bodily response to injury or infection that can cause redness heat and swelling.
- Sensitivity /ˌsɛnsɪˈtɪvɪti/ (noun): The quality of being sensitive particularly in relation to physical or emotional responsiveness.
- Metabolism /məˈtæbəˌlɪzəm/ (noun): The chemical processes that occur within a living organism to maintain life.
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