Nourish to Flourish Before, During, and After Menopause

What do you think of when you think of “the change”? Hot flashes, insomnia, mood swings, weight gain? With those symptoms in mind, the transition into perimenopause and menopause can be difficult—and downright intimidating! But what if I told you that through targeted nutrition, you could make these transitions a whole lot easier? When you know how to nourish your body for its changing needs, you can better manage symptoms, maintain your health, and take preventative action against future problems such as osteopenia, osteoporosis, and heart disease.

Perimenopause vs. Menopause Symptoms: Understanding the Difference

Perimenopause signals the transition into menopause, and while it typically starts in your 40s, women can start seeing symptoms earlier. It’s marked by irregular periods, hot flashes and night sweats, mood changes, sleep issues, vaginal dryness, lowered sex drive, weight changes, fatigue, and even joint and muscle pain. Perimenopause can last just a few years or a decade or more. During this time, your estrogen levels fluctuate unevenly, which is what leads to such a wide range of symptoms.

The biggest difference in symptoms with menopause, is of course, the lack of periods. You’ll know you’re officially in menopause after not having a period for a full twelve months. The other symptoms of perimenopause continue, including hot flashes, low libido, brain fog, and mood swings, though as estrogen levels continue to decline, many see a decrease in the severity of symptoms over time. However, those declining levels can also negatively impact your cholesterol levels, bone density, digestion of carbohydrates, and metabolism.

Because of these changes, it’s important to focus on proper nutrition for both phases to not only see a positive difference in your symptoms, but to maintain your overall health and wellbeing.

Perimenopausal Nutrition: A Focus on Stabilization

Complex Carbohydrates + Magnesium for Stabilizing Blood Sugar and Mood

During perimenopause, fluctuating hormone levels wreak havoc on your mood, leading to mood swings and anxiety. To ease this, make sure every meal contains a low starch carbohydrate such as berries which burn slowly, evening out the blood sugar roller coaster and stabilizing mood. Include magnesium-rich foods throughout your day as well—such as dark leafy greens, almonds, and avocados—as the mineral supports everything from mood to blood sugar regulation to energy production to sleep—and so much more.

Cruciferous Veggies + Adequate Hydration for Liver Support

The liver helps detoxify your body from excess estrogen, again, due to fluctuating levels. You can support this process by regularly consuming cruciferous vegetables such as broccoli, kale, and cauliflower, as they stimulate the production of toxin-removing enzymes. Drinking enough water, (half to one ounce per pound of body weight daily), is also crucial, as adequate hydration supports optimal liver function, aids in blood circulation, and promotes waste removal.

Anti-Inflammatory Foods to Fight Inflammation and Weight Fluctuations

Estrogen plays an important role in regulating the immune system and controlling inflammation, so with declining levels during perimenopause, it should be no surprise that chronic inflammation can be a major problem. Inflammation not only impacts tissues and organs, but can lead to cardiovascular disease, joint pain, and a slower metabolism. By shifting your plate to include mostly anti-inflammatory foods, such as berries, cruciferous vegetables, fatty fish, avocado, nuts, extra virgin olive oil, and turmeric—just to name a few—you can drastically reduce inflammation. Avoid refined carbs (breads, pasta, cookies, etc.) and alcohol, both of which are inflammatory and can also worsen bloating and irritability.

Iron-Rich Foods for Unpredictable Periods

With fluctuating periods, iron loss can be especially significant during perimenopause. Foods such as lentils, poultry, sardines, grassfed lean red meat, dark leafy greens such as kale and spinach; cashews, and pumpkins seeds are all excellent sources of iron. Maintaining iron levels helps with energy and fatigue, as well as concentration, and healthy hair, skin, and nails.

Menopausal Nutrition: Keeping Every System Running Optimally

Calcium and Vitamin D for Maintaining Healthy Bones

The significant drop in estrogen levels during menopause negatively impacts bone health, as estrogen plays a key role in regulating bone turnover by ensuring new bone forms faster than it breaks down. With a lot less of this important hormone, menopausal women need enough of a high quality, extremely absorbable form of calcium supplement to keep their bones healthy. The drugstore brands do not cut it. The most beneficial forms of calcium from food sources include sardines and canned salmon with bones, bok choy, collard greens, kale, broccoli, plain yogurt, cheese, and cottage cheese. And to actually absorb the calcium in your diet, make sure your blood level of vitamin D is optimal and not just barely in-range when you get your blood test results.

Additionally, vitamin K2 is important for bone metabolism. The number one food source is natto, a Japanese food made from fermented soybeans. However, research suggests that supplementing with K2 may be a more efficient way to get this important vitamin into your body.

More Protein to Combat Muscle Loss and a Slowed Metabolism

Sarcopenia (muscle loss/wasting) becomes a concern after age 40, and the metabolic changes associated with menopause certainly don’t help. Menopausal women need a higher protein intake than younger women. Be sure to spread your protein intake throughout the day to help with steady muscle synthesis. A focus on adding high-quality proteins to your plate will also help keep you satiated, and maintaining muscle helps increase your metabolism. Additionally, strength training should be non-negotiable at this age, as it helps support both muscle and bone health. And as building and maintaining muscle gets harder with age, a creatine supplement can help battle sarcopenia.

Healthy Fats and Fiber for a Healthy Heart

Unfortunately, the decline in estrogen during menopause increases your risk of heart disease because the hormone protects blood vessels. With less estrogen support, plaque can build up in the arteries. To help lower this risk, limit your saturated fat intake, and focus instead on monosaturated fats (olive oil, avocado, nuts) and omega-3s (fatty fish and shellfish, flaxseed, chia seeds, walnuts).

Another important nutrient is soluble fiber, as it prevents the absorption of bad cholesterol in the digestive tract and helps send it to the exit. Sources include oats, apples, kiwi, berries, chia seeds, legumes, carrots, broccoli and eggplant. Aim for at least 25 grams per day.

Pre- and Probiotic Foods for a Happy, Healthy Gut

Menopausal women commonly struggle with their gut health as hormonal changes can negatively impact gut motility and microbiome diversity, leading to constipation and bloating. Fermented foods, such as yogurt, kefir, kimchi, and sauerkraut, as well as prebiotic foods, like onions, garlic, and bananas, can help feed your “good” gut bacteria and keep your digestive system running smoothly.

Strategies for Weight Management with a Slower Metabolism

Hormonal shifts are again to blame for a slower metabolism during menopause, so filling your plate with nutritious, high-volume, lower-calorie foods can help you feel satisfied without accumulating extra weight. Foods include vegetables, berries, broth-based soups, and lean proteins like fish and poultry. This means a focus on whole foods while greatly limiting or altogether avoiding processed food, refined sugar, high sodium, and alcohol.  

Perimenopause and menopause can be challenging to navigate. If you need help revamping your plate to help manage symptoms and enjoy vibrant health, or are concerned you’re not getting enough of the vitamins and minerals you need, please contact me. Together we can build a sustainable, individualized plan to help you feel your best as you enter the next phase of your life!