How To Nourish Your Body During Menopause

Menopause is a significant transition in every woman’s life, marked by various physical, emotional, and hormonal changes. 

Proper nutrition can play a crucial role in managing these changes and maintaining overall health. 

Here’s how to nourish your body during Menopause to feel your best.

1. Embrace a Balanced Diet

A well-rounded diet is the foundation of good health at any stage of life, but it becomes even more critical during Menopause. 

Focus on eating:

• Fruits and Vegetables

Aim for a variety of colorful fruits and vegetables. They are rich in essential vitamins, minerals, and antioxidants that support overall health and well-being

• Whole Grains

Incorporate whole grains like oats, quinoa, brown rice, and whole wheat products. They provide fiber, which aids digestion, supports gut health and helps maintain a healthy weight

• Lean Proteins

Include sources of lean protein such as fish, poultry, beans, lentils, chickpeas, avocados, tofu etc. Protein keeps you full, helps control hunger, and supports muscle health, which is important for preventing age related muscle loss. 

• Healthy Fats

Opt for healthy fats found in avocados, nuts, seeds, and olive oil. These fats support heart health and can help manage inflammation. 

Inflammation, unfortunately, is more common during Menopause because Estrogen has anti-inflammatory properties. Add more anti-inflammatory foods to your diet, while your body is working on balancing the hormones.

2. Prioritize Bone Health

Bone density tends to decrease during Menopause due to lower Estrogen levels, increasing the risk of osteoporosis. 

To support bone health take these supplements:

Calcium

Aim for calcium-rich foods like:

• dairy products
• Nuts: almonds, walnuts, hazelnuts, Brazil nuts
• vegetables like Collard greens, kale, spinach, soybeans (edamame), turnip greens, bok choy, and broccoli. 
• Seeds: poppy, pumpkin, sesame, celery, and chia seeds

Vitamin D

Ensure adequate vitamin D intake, which helps with Calcium absorption. Sources include sunlight, fatty fish, fortified foods, and supplements.

Note: I have found that after I started taking Vitamin D my Menopause symptoms decreased significantly.

Magnesium

Foods like spinach, nuts, seeds, and whole grains provide Magnesium, essential for bone health

But besides adding more Magnesium rich foods to your diet I would start taking Magnesium supplements as well. I’ve experienced and many of my members have been also saying that Magnesium helps them with sleep. 

I would also add that this mineral helps the nervous system as well. As a matter of fact it has calming effects and can help you with anxiety. 

3. Manage Weight with Nutrient-Dense Foods and focus on other supporting practices 

Weight gain is a common concern during Menopause. 

Focus on:

1/ eating nutrient-dense foods that provide more nutrition with fewer calories — foods rich in fiber such as

• fruits, vegetables, whole grains, and legumes. They can help you feel fuller longer and support weight management.

2/ Hydration

Drink plenty of water to stay hydrated, which aids in digestion and can help control hunger.

I would switch to drinking electrolyte water. If you can’t find any at your local supermarket you can make your own electrolyte water — add freshly squeezed lemon juice to your water. Lemon is a natural source of electrolytes: Magnesium, Sodium, Potassium and Calcium 

3/ Practice Portion Control

Reducing the portion sizes and also using smaller plates can help you to reduce your calorie intake — in other words, creating a calorie deficit. 

Remember also to proportion your foods correctly:

• 50% veggies (salad or steamed veggies)
• 30% protein
• 20% complex carbs

4/ Try Going Gluten Free 

You don’t have to be gluten intolerant for going gluten free or eating less foods containing gluten. 

Menopause affects your digestion and by decreasing or eliminating gluten you can experience better digestion and easier weight loss.

4. Support Your Heart Health

The risk of heart diseases increases after Menopause due to changes in lipid profiles and blood pressure. 

Protect your heart with:

• Omega-3 Fatty Acids

Include sources of Omega-3s like salmon, flaxseeds, chia seeds, and walnuts to support cardiovascular health. You can also take Omega-3 supplements.

• Go Low Sodium

Reduce salt intake to manage blood pressure. Use herbs and spices for flavor instead.
Plus switch to Celtic Salt or Pink Himalayan Salt or Sea Salt. Please make sure you are buying quality!

• Eat Antioxidant-Rich Foods 

Fruits, veggies and green tea provide antioxidants that protect against heart disease.

5. Balance Hormones with Phytoestrogens

Phytoestrogens are plant compounds that can mimic Estrogen in the body, potentially easing some Menopause symptoms. Include foods rich in Phytoestrogens to your diet:

Soy Products

• Tofu, tempeh, and edamame are excellent sources of Phytoestrogens

Flaxseeds

• add ground flaxseeds to smoothies, yogurt, or oatmeal for an Estrogen boost.

Legumes

• Beans, lentils, and chickpeas also contain Phytoestrogens.

Note: I’ve been a vegetarian for over 15 years, and my diet has been rich in foods containing Phytoestrogens. I’m convinced that my eating habits and lifestyle are the major factors contributing to my relatively easy Menopause.

If you have a particular health condition and you are advised by your doctor to avoid eating foods rich in Phytoestrogens then by all means do so.❗️

6. Stay Active and Exercise

While not directly related to diet, staying active and exercising regularly will support your overall well-being. I suggest that your exercise routine includes:

Strength Training

• Helps maintain muscle mass and supports bone health

Cardio Activities 

• like walking, swimming, or cycling improve heart health

Flexibility and Balance

• Yoga and stretching exercises can enhance your flexibility 

7. Take Your Supplements

While a balanced diet ideally should provide most of the nutrients you need, supplements are also necessary (note that nutritional value of fruits and veggies have decreased significantly over the past decades due to soil degradation — learn here more)

Essential supplements to take during Menopause and beyond:.

Multivitamins

• Consider a high-quality multivitamin 

Specific Supplements

• Calcium, vitamin D, Magnesium, Vitamin E and Omega-3 

Before you consider taking any supplements, remember to consult with your doctor or healthcare professional.

Conclusion

Nourishing your body during Menopause involves a holistic approach that includes: 

• a balanced diet
• regular physical activity
• and mindful supplementation

By focusing on nutrient-dense foods, supporting bone and heart health, and incorporating Phytoestrogens (if your health condition allows -> here I refer to certain cancer types), you can navigate Menopause more comfortably and maintain your overall health. 

Remember, every woman’s experience with Menopause is unique. So listen to your body and adjust your nutrition and lifestyle as needed to feel your best.

If you need more detailed information about How to Nourish Your Body During Menopause I’m happy to share with you a guide WHAT TO EAT AND NOT TO EAT DURING MENOPAUSE —> it’s free and works perfectly as a cheat-sheet when you’re doing your groceries.

You can download it here

With all my ❤️
Anna Toth

PS: you might also want to Discover Holistic Therapies as an Urgent Alternative to HRT for Menopausal Women