When coping with menopause, it can seem like there is so much information to process and so many changes to be aware of.
While it can be overwhelming dealing with all of this information, it’s great to know that nutrition and food choices are an area that’s quite easy to manage.
When dealing with your health and nutrition during this time, the principles of healthy eating and maintain an active lifestyle still apply.
While there are some
foods and vitamins you should be sourcing more off, and some you should be eating less, following a healthy diet with moderate exercise should be your ultimate goal. The basic principles are still the same – there’s just a few tweaks to make!
In this article, we take a look at diet and nutritional information that will help support women with menopausal symptoms.
Let’s dive in.
Here are 5 simple nutrition tips for women coping with menopause
Increase your calcium intake
Calcium-rich foods are essential during menopause because our bodies tend to retain less calcium during this time.
Calcium is important for bone health.
The decline in estrogen levels during menopause can increase women’s risk of fractures.
It’s quite easy to add into your diet.
Whilst dairy is the most well know form of calcium, there are plenty of other ways to add more to your diet.
Leafy green vegetables like kale and spinach, along with other vegetables including broccoli, sweet potato and pumpkin are all full of calcium
Leafy greens and veggies taste great too!
Leafy greens and veggies are a great source of Calcium!
Veggies are great.
Cruciferous vegetables may be especially helpful for post-menopausal women.
In one study, eating broccoli decreased levels of a type of estrogen linked to breast cancer, while increasing levels of an estrogen type that protects against breast cancer.
Dairy is still an important component of diet and nutritional when looking to help support women with menopausal symptoms.
For example, dairy has been shown to help improve sleep.
Some evidence also links dairy consumption to a decreased risk of premature menopause, which occurs before the age of 45.
Lesser known sources of calcium include sesame seeds, dried figs and fish that is eaten with bones (such as sardines) if that takes your fancy.
Vitamin D is associated with healthy metabolism and bone density.
Women coping with menopause are often deficient in Vitamin D.
Unfortunately, it’s only found in a small number of foods. It’s one of the harder nutritional elements to source from food.
While you can get adequate Vitamin D from spending 15-20 minutes in the sun daily, there are some foods which are high in it.
These include fatty fish like:
Egg yolks are also high in vitamin D and easy to add to your daily menu.
If you struggle to get the right amount of Vitamin D (a simple blood test from your GP can let you know) then a
Vitamin D supplement can be an easier way.
Fatty fish like Salmon, Tuna & Mackerel are excellent sources of vitamin D. Vitamin D helps to support energy production, prevent muscle soreness, and support bone and thyroid health.
Eat more soy
If you are experiencing hot flushes, night sweats or mood swings eating more soy-based foods may help to relieve these symptoms.
Depending on your tastes, this could be as simple as using soy milk or adding tofu to your diet.
If you want to get more creative there are some great recipes out there that include soy (and you probably wouldn’t even know it).
soybean and carrot salad is a great recipe!
Including soy into your diet may help soothe hot flushes, night sweats and mood swings
Limit sugar and processed food
This advice obviously should be applied to everyone, not just those of us coping with menopause.
It really does make a difference.
High levels of refined sugars can mess with your hormones, and the less chemicals and unnatural foods that you are eating, the better you are going to feel.
Try to stick to natural and organic products where possible and your health will thank you for it!
High levels of refined sugars can mess with your hormones
Snacking on sugary foods may lead to further tiredness.
Often women will experience a sharp rise in their blood glucose levels.
This is often followed by a sharp dip which leaves you feeling tired and drained.
Fresh fruit or a handful nuts are great healthy snack options when you’re feeling peckish.
Eat more protein
Eating more protein (as part of a balanced diet) is great for muscle development and can assist in reducing body fat.
While meat is the most obvious form of protein, other protein-rich foods include:
beans and pulses.
There are protein-rich recipes to suit all tastes and for vegetarians and vegans too.
Yoghurt is a great source of protein. It’s packed with calcium too.
Often overlooked, Eggs are a great source of vitamin D.
They are also full of iron, another nutrient that women often lack during menopause.
Diet can make a big difference
Remember, your nutrition during this time doesn’t have to be a complicated process. Eat healthy, eat a balanced diet and remember to keep checking that you’re getting the right amount of the extra foods and vitamins mentioned above.
If you find that you are not getting enough of the vitamins mentioned above consider taking
Hivita Menosoy – a multivitamin to help support the body in menopause relief.