Practical advice on how diet and lifestyle changes can alleviate menopause symptoms. It’s a known fact the healthier we are, the easier it can be to manage your menopausal symptoms but we’re realistic.
We know that a glass of wine, a Friday night takeaway and a few extra squares of chocolate are what we want to really enjoy. However, if we can get the balance right, we’ll be winning long term.
This may sound like simple advice, but think of it as building strong foundations. When you add other support, such as Hormone Replacement Therapy (HRT) and supplements, you’ll likely experience even greater benefits. Let’s take a closer look at what you should be eating.
The food you consume can aid the production of hormones, which start to decline from the time of perimenopause, so what you eat can have a significant impact.
First up (you’ve probably heard this many times before, but it’s worth mentioning again due to its importance) – eat plenty of vegetables and fruit! Aim to include a wide variety of colours to ensure you’re getting the full spectrum of nutrients your body requires. Find the ones you love the most, visit a local food market and get some fantastic quality fruits to add to your plate. If you always order the same old bananas and apples, look at what’s in season or can be added to salads!
Secondly, incorporate healthy fats into your meals. Avocados, coconut oil, olive oil, ghee, nuts and seeds, salmon, and other fatty fish are excellent choices. It may be as simple as swapping the oils you cook with for adding some seeds or nuts into your lunches.
Thirdly, make sure you’re consuming enough protein. Many people don’t eat enough, and as you get older, it’s vital to ensure you’re having at least 75g per day. Animal-based protein contains everything your body needs, but if you prefer plant-based protein, be sure to include a good variety in your diet. Of course you can enjoy this in the form of chicken, fish, yoghurts or you can get some fantastic quality protein shakes and powders now full of vitamins too.
Lastly, consider the types of grains you’re eating. Experiment with grains such as red rice and quinoa – you might be pleasantly surprised by the taste, and these grains tend to have higher protein content than more commonly used varieties. It’s also worth noting that you need a good amount of fibre in your diet, ideally between 25g and 30g per day. Nuts, seeds, fruit, and vegetables are excellent ways to increase your fibre intake.
There are certain vitamins and minerals you might want to ensure you’re getting enough of, such as vitamin D and magnesium. Vitamin D is an essential nutrient for women approaching or going through menopause, with research supporting its role in preventing many age-related conditions and diseases.
These include osteoporosis (low bone mass), diabetes, cancer, and weight gain. Vitamin D may also help to boost mood and benefit emotional well-being. Most of us are deficient in magnesium, which isn’t produced by the body, so we need to obtain it through our diet or via supplements.
During menopause, magnesium helps to keep bones healthy. Consider taking magnesium glycinate, as it may promote better sleep due to its role in relaxing muscles and nerves. Ideal for keeping leg cramps at bay too!
And finally, try to limit or avoid alcohol, caffeine, and refined sugars. Yes, we know, soo much easier said than done but so vital. Alongside diet, it’s important to establish a sustainable exercise routine. Building muscle mass protects your bones, improves your metabolism, and benefits your heart, helping you maintain a healthy weight and improve cholesterol levels.
Exercise can also aid in better sleep, and the endorphins released will boost your mental and emotional well-being. Strength training is particularly important during menopause, and although it might seem daunting, you can start small and gradually build up using weights or exercises that use your own body weight.
Remember, you can build muscle at any age! If you can focus on one area of your diet and one way to incorporate more exercise into your daily life, you’ll be taking a significant step towards supporting yourself through menopause and giving your body what it needs to manage your symptoms more effectively.
