Supporting Your Body Through Menopause

Menopause. The transition that every woman dreads to enter. Menopause is often associated with the anxiety that the woman’s body will be changing and fear of how bad the symptoms will be. While it is a natural occurrence, it can be stressful while the body adjusts. This is why it is so important to give support to the body through nutrition. Before we take a look at some simple ways to give the body support, let’s talk a little bit about menopause.

Breaking Down Menopause

Menopause is the transition of hormones for females in between the ages of 45-55. However, women can also go through menopause earlier or later. This is the transition where estrogen and progesterone decrease, the menstrual cycle of a female stops, and the female is no longer able to conceive. The process is gradual and may take a few years to fully complete the transition. While the menopausal process is a normal part of life, it can come with its challenges.

Some women may experience hot flashes, vaginal dryness, mood changes, sleep disturbance, and weight gain. If a woman has experienced abnormal cycles prior to menopause, this will influence the severity of menopausal symptoms. An abnormal cycle usually reflects an underlying issue (hormonal imbalance, PCOS, blood sugar problems, etc.). If a woman already has a hormone problem before going into menopause, the chances of the female having more severe menopausal symptoms is greater.

Protein First

For women, it is highly important to start your day with protein. Protein helps stabilize blood sugar levels, provides the body with energy that will last, balances hormones, and helps maintain muscle mass. Because the body is losing a good portion of estrogen during menopause, women are more prone to losing muscle mass and increasing fat mass. Not only should you start your day with protein, but you should incorporate it into each meal.

Grams to aim for in the morning: You want to aim for about 20-30g of protein.

Good morning sources of protein: Cottage cheese (full fat), eggs (about 6g of protein per egg), chia seeds, full fat plain Greek yogurt (sweeten it yourself with honey and fruit), collagen powder (for smoothies), and cuts of meat (chicken, beef, lamb, etc.).

Water Is Your Friend

Staying hydrated is important during menopause to help your body function optimally by helping your body stay cool, stabilizing cortisol levels, and keeping your skin looking healthy. Here are three tips if you are having a hard time consuming water each day.

1. If you don’t like the taste of water, you can add fruit, lemon, lime, or mint to your water for flavoring.
2. Invest in a stainless steel or glass water bottle and carry it with you wherever you go (avoid plastic water bottles as much as possible).
3. It is important to spread out the intake of water throughout the day for optimal hydration.

Give Me All The Fiber

When hormones are in flux, you may find that your digestion is thrown off. Increasing fruit and vegetable intake will help keep things moving and provide the body with essential vitamins and minerals.

For fruit, fresh or frozen is best. Avoid fruit juices as they are high in sugar and will cause your blood sugar levels to skyrocket.

Roasting, sautéing, or raw are the best ways to consume vegetables. When preparing a meal, make your plate as colorful as possible to ensure you are getting a variety of vegetables.

Get In The Sun

As we enter into Spring, getting sunlight is so necessary for optimal vitamin D levels. Vitamin D helps your immune system function properly and it also helps with the strength of bones. As women go through menopause, regular vitamin D intake is essential for strong bones.

There is a free app called “Dminder” which can help you track your levels. Dminder lets you know the time during the day when you can get vitamin D from the sun and an estimated amount of how much vitamin D you’ve gotten from your time outside. You can also log food that contains vitamin D (fish and eggs) as well as any supplements you are taking. Check it out.

Lifestyle Factors Also Matter

In addition to good nutrition, managing stress, getting 7-8 hours of sleep per night, and incorporating weight-bearing exercises each day are also key to supporting the body through the transition and after the transition is complete.

Good nutrition, sunlight, rest, and exercise are all necessary components that must be prioritized to balance hormones.

Amber Sproule – Your Local RD