Menopause is the natural biological process that marks the end of a woman's reproductive years.
It is characterized by a decline in estrogen levels, which usually leads to various physical and emotional symptoms.
While menopause is a normal phase of life, it can be accompanied by uncomfortable symptoms such as hot flashes, mood swings, weight gain, and bone loss.
Adopting a healthy diet and considering specific supplements can help alleviate these symptoms and support overall well-being during this transitional period.
In this article, we will explore the best nutrition practices and supplements for menopause, backed by the current literature.
Embrace Phytoestrogens:
Phytoestrogens are plant compounds that have a weak estrogen-like effect in the body. Including sources of phytoestrogens in the diet, such as soybeans, flaxseeds, chickpeas, and lentils, may help reduce menopausal symptoms like hot flashes and night sweats. Several studies have indicated that phytoestrogens have potential benefits in managing menopausal symptoms (1&2).
Prioritize Calcium and Vitamin D:
Menopause is associated with a decline in bone density, leading to an increased risk of osteoporosis. Adequate intake of calcium and vitamin D is crucial during this stage. Calcium-rich foods like dairy products, leafy greens, and fortified plant-based milk can help maintain bone health. Additionally, vitamin D, obtained from sunlight exposure and dietary sources like fatty fish and fortified foods, aids in calcium absorption (3&4).
Harness the Power of Omega-3 Fatty Acids:
Omega-3 fatty acids have anti-inflammatory properties and are beneficial for heart health, brain function, and mood regulation. Menopausal women may experience increased cardiovascular risks, cognitive changes, and mood disturbances. Including fatty fish (e.g., salmon, sardines), flaxseeds, chia seeds, and walnuts in the diet can provide a good source of omega-3 fatty acids ().
Magnesium for Balance and Calm:
Magnesium plays a vital role in hormonal balance, sleep regulation, and stress management. Consider these magnesium-rich foods: Leafy greens (spinach, swiss chard, and kale), nuts and seeds (almonds, pumpkin seeds, and sesame seeds), whole grains (quinoa, brown rice, and oats).
Increase fiber intake:
Consuming a fiber-rich diet at any stage of life can help manage weight, regulate blood sugar levels, and improve heart health. Whole grains, fruits, vegetables, legumes, and nuts are excellent sources of dietary fiber (7).
Stay hydrated:
During menopause, hormonal fluctuations can lead to increased water retention and a higher risk of urinary tract infections. Drinking an adequate amount of water daily and consuming hydrating foods like watermelon, cucumbers, and soups can help maintain hydration and support urinary tract health.
Limit processed foods, alcohol and added sugars:
Processed foods and those high in added sugars offer little nutritional value and can contribute to weight gain, inflammation, and chronic diseases. Focusing on whole, unprocessed foods and limiting alcohol ensures you receive essential nutrients while minimizing empty calories.
Include plenty of antioxidants:
Antioxidants protect cells from oxidative stress, which can be elevated during menopause. Cruciferous vegetables (broccoli, cauliflower, kale, and brussels sprouts), berries (blueberries, strawberries, raspberries, and blackberries) other colorful fruits and vegetables (beets, peppers, citrus fruit, cherries…), healthy fats (avocados, olive oil, coconut oil, and nuts) are good examples of foods high in antioxidants.
Consider supplements:
While it's always best to try and obtain as many nutrients from whole foods as possible, certain supplements can be beneficial for pretty much anyone, but even more so (peri-)menopause. For example, omega-3 fatty acid supplements, calcium, vitamin D, and vitamin B12 might be recommended (8). You could also give adaptogens like Maca root, Ashwagandha or Rhodiola Rosea a go.
And of course, and perhaps this should have been the opening line:
Support your body with the right amount of calories and lean protein.
Remember that proteins are the building blocks for our body - bone health, muscle retention, healthy skin, hair and nails, mental health, satiation, cravings etc. can all be improve with the right calorie and macro balance. That also persists throughout (peri-)menopause.
So all in all, balanced and nutrient-rich diet is always important, but even more essential for managing menopause symptoms and supporting overall health. Of course physical activity, stress management, sleep and other lifestyle practices are also crucial, but incorporating phytoestrogens, calcium, vitamin D, omega-3 fatty acids, magnesium, fiber, antioxidants, and staying hydrated, you can certainly help you optimize your well-being during this transformative phase of life.
References:
- (1) Taku et al. (2012). Soy isoflavones for osteoporosis: An evidence-based approach. Maturitas, 72(3), 200-206.
- (2) Williamson-Hughes et al. (2012). Isoflavone supplements containing predominantly genistein reduce hot flash symptoms: A critical review of published studies. Menopause, 19(7), 776-790.
- (3) Weaver et al. (2016). Calcium plus vitamin D supplementation and risk of fractures: An updated meta-analysis from the National Osteoporosis Foundation. Osteoporosis International, 27(1), 367-376.
- (4) Bischoff-Ferrari et al. (2012). Dietary calcium and serum 25-hydroxyvitamin D status in relation to BMD among U.S. adults. Journal of Bone and Mineral Research, 27(11), 2348-2358.
- (5) Lucas et al. (2013). Ethyl-eicosapentaenoic acid for the treatment of psychological distress and depressive symptoms in middle-aged women: A double-blind, placebo-controlled, randomized clinical trial. American Journal of Clinical Nutrition, 97(6), 1134-1142.
- (6) Mazereeuw et al. (2012). Omega-3 fatty acids, major depression, and Alzheimer's disease: Extending the prevention of cognitive decline. Journal of Alzheimer's Disease, 28(1), 1-13.
