Wednesday, February 12, 2025

The Impact of Healthy Eating on Symptoms

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Midlife can present women with a hormonal roller coaster, but fear not, as a well-curated menopause diet can significantly aid in managing this transition.

Maya Feller, MS, RD, CDN, a member of the MyFitnessPal Scientific Advisory Council, highlights the impact of a woman’s eating habits, especially during the menopausal transition, on hormones.

A nutrition plan tailored for women can play a pivotal role in alleviating the challenging symptoms associated with menopause.

Comprehending the Effects of Menopause on Your Body

Menopause, characterized by a year without menstruation, typically occurs around age 51. However, symptoms may commence earlier during perimenopause, a phase of hormonal fluctuation that can start as early as one’s mid-30s.

Perimenopause brings symptoms such as hot flashes, mood swings, and decreased energy levels due to the decline in estrogen levels. This hormonal shift can affect bones, muscle mass, and metabolism.

Menopause and Weight Fluctuations

Weight gain during this life stage is common, often leading to feelings of guilt. However, Feller emphasizes that this change is often a result of hormonal fluctuations, not personal shortcomings.

It’s crucial for women navigating perimenopause and menopause to appreciate their bodies and avoid comparing themselves to younger individuals.

Implications of Menopause on Health Risks

Aside from weight changes, menopause can also impact blood pressure, blood sugar levels, and lipid profiles, increasing the risk of heart disease and osteoporosis.

Embracing a well-rounded menopause diet is paramount in safeguarding your well-being during this transformative phase.


About the Experts:

Maya Feller, MS, RD, CDN, from Maya Feller Nutrition, specializes in providing culturally responsive medical nutrition therapy for various health conditions.

Heather Cottrell, a Certified Health Coach, offers valuable digital content on business and marketing topics.


Nutritious Choices During Menopause for Weight and Health

An effective menopause diet is contingent on the consumption of fruits and vegetables, calcium-rich foods, proteins, oily fish, beans, soy, and unsaturated fats to promote overall well-being.

Additionally, it’s essential to limit fatty or processed meats, refined grains, added sugars, alcohol, caffeine, and spicy foods, as they can exacerbate certain menopausal symptoms.

Restrictions on Foods During Menopause

While focusing on beneficial food choices, it’s critical to moderate intake of certain foods to enhance the effectiveness of a menopause diet.

Striking a balance in dietary habits can significantly contribute to your overall health and well-being amid the menopause transition.

Menopause Diet FAQs

Which Diet is Optimal During Perimenopause and Menopause?

Feller advocates for a comprehensive dietary approach that includes whole, minimally processed foods while limiting added sugars, fats, and salts.

Apart from Diet, How Can Menopause Symptoms Be Managed?

Regular physical activity, strength training for bone health, and stress-reducing practices like yoga and meditation can aid in alleviating menopausal symptoms.

Does Intermittent Fasting Influence Menopause Symptoms?

Intermittent fasting might assist in weight loss and improving insulin sensitivity, which is beneficial during menopause. However, consulting a healthcare provider before embarking on any fasting regimen is advisable.

The Essence: Enhancing Well-Being During Menopause Through Diet

Embracing the changes that come with menopause and personalizing your approach to health and happiness is paramount. Listen to your body, make necessary adjustments, and prioritize self-compassion during this transformative phase.

Remember, menopause is a natural process; be kind to yourself and focus on what makes you feel extraordinary.

Assistance from MyFitnessPal

Utilize the MyFitnessPal app to track your nutrition, set macro goals, monitor exercise routines, and integrate data from various fitness apps. This supportive tool can guide you toward a healthy lifestyle during menopause and beyond.

With MyFitnessPal, you can navigate through this transitional phase with confidence and empowerment. Let us accompany you on your journey to optimal health and well-being.


Vocabulary List:

  1. Menopause /ˈmɛnəˌpoʊz/ (noun): The time in a woman’s life when menstrual periods permanently stop.
  2. Perimenopause /ˌpɛrɪˈmɛnəˌpoʊz/ (noun): The transitional phase leading up to menopause.
  3. Fluctuation /ˌflʌk.tʃuˈeɪ.ʃən/ (noun): Irregular rising and falling in number or amount; variation.
  4. Alleviating /əˈliːviˌeɪtɪŋ/ (verb): Making (suffering deficiency or a problem) less severe.
  5. Osteoporosis /ˌɑːstiəʊpəˈroʊsɪs/ (noun): A medical condition in which the bones become brittle and fragile from loss of tissue.
  6. Dietary /ˈdaɪɪtəri/ (adjective): Relating to the kinds of food that a person animal or community habitually eats.

How much do you know?


What can significantly aid in managing the menopausal transition for women?
Regular exercise regimen
Well-curated menopause diet
Stress-reducing practices like meditation
Bioidentical hormone therapy


What is perimenopause?
The phase without any hormonal changes
The phase before menopause with hormonal fluctuations
The phase after menopause with stabilized hormones
A medical condition requiring surgical intervention


Why is it important for women to appreciate their bodies during perimenopause and menopause?
To compare themselves to younger individuals
To avoid feelings of guilt related to weight gain
To ignore the hormonal changes
To increase bone density


What can a well-rounded menopause diet help safeguard against?
Liver disease
Osteoarthritis
Heart disease and osteoporosis
Lung cancer


Which foods should be limited to enhance the effectiveness of a menopause diet?
Fruits and vegetables
Calcium-rich foods
Processed meats and added sugars
Beans and soy products


What is a key recommendation for managing menopausal symptoms apart from diet?
Intermittent fasting
Regular physical activity and strength training
Medication intake
Avoiding all carbohydrates

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