Disclaimer: Not everyone who goes through menopause identifies as a woman and not all people who identify as women go through menopause. At Jayla, our core audience is people who identify as women, so we primarily use the word “women.” However, we’re working on specific content for people going through menopause who might not identify as women. Inclusivity is a key value of ours, so bear with us!
Nutritional Strategies for Menopause Symptom Relief
“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” – Ann Wigmore, holistic health practitioner and nutritionist known for her pioneering work in the field of natural health and wellness.
As we navigate menopause, nutrition can be a powerful tool to manage our symptoms.
And no, we won’t be recommending intermittent fasting or the Mediterranean diet. We’re aware that not everyone has the same access to food. Rather, we’ll give you tips on what to include and avoid within your diet, which are adaptable to your culture and food preferences. If the Mediterranean diet is for you, go for it, but if you prefer plantains and chilaquiles, there’s a place for that too.
Why is Nutrition More Important During Menopause?
From perimenopause, the first stage of menopause, to postmenopause, the final one, hormone levels fluctuate, and estrogen – a key female reproductive hormone – declines over time. Given that our body is full of estrogen receptors, from head to toe, our bodies undergo significant change. In particular, these changes can impact bone health, cardiovascular function, and metabolic processes.
Nutrition is vital during this time because it helps your body adjust to changes, providing key nutrients that keep your hormones in check and your energy levels up (1). It’s all about giving your body what it needs to stay balanced and feel good.
Impact of Nutrition on Menopausal Symptoms
Good nutrition isn’t just about staying healthy—it’s about feeling your best during menopause. Here’s how what you eat can help you manage those not-so-fun symptoms:
Bone Health: Keeping your bones strong is crucial as you age. Think dairy and fortified foods, such as queso fresco and ugali. Consider soaking up a bit of sunshine for that Vitamin D boost as well.
Hot Flashes and Night Sweats: Ever heard of soybeans and flaxseeds? They might just be your new best friends. These foods have natural compounds that could help ease those sudden heat waves. Yams, sweet potatoes, corn, sesame seeds, and legumes all contain these compounds too.
Insomnia: Tossing and turning at night? Load up on magnesium-rich nuts and leafy greens—they can calm your muscles and improve sleep quality. Black-eyed beans, sorghum, teff, pinto beans, and avocado all contain magnesium.
Weight Management: Finding it harder to keep those extra pounds off? Lean proteins, whole grains, and plenty of fruits and veggies can help keep your metabolism in check.
We know that changing your diet is not easy. By adding ingredients slowly but steadily, you can build these into your routine. We also recognize that some foods we’ve recommended may be on the pricier side. To save, try these tips.
- Find Alternatives: Look for budget-friendly options with similar benefits.
- Buy in Bulk: Purchase staple items in larger quantities to reduce costs.
- Use Savings Apps: Utilize apps for coupons and deals on groceries.
- Shop at Discount Markets: Consider stores like Misfits Market that sell high-quality, imperfect produce at lower prices.
Vitamins and Nutrients Recommended for a Menopause Diet
Ever had your mom nag you to “eat your vitamins”? Well, this time around, it’s worth listening up—especially during menopause. Certain vitamins and nutrients really come in handy during this phase of life.
Here’s what your body needs to keep you feeling your best:
Calcium and Vitamin D: Think dairy products and fortified foods to keep those bones strong and healthy (2). Okra, fish, queso blanco, queso fresco, and pinto beans all contain these.
Omega-3 Fatty Acids: Found in fish, agua de chia (chia water), flaxseeds, and chimichurri, these healthy fats are great for your heart and mood (3).
Vitamin E and Phytoestrogens: Nuts, seeds, and whole grains are packed with these goodies, known to ease hot flashes and keep your hormones in check (4). These are the yams, sweet potatoes, corn, sesame seeds, and legumes we mentioned before.
Magnesium: Load up on dark leafy greens, legumes, plantains, and whole grains to help relax your muscles and improve sleep (3).
Incorporating Food Groups into Your Menopause Diet
Eating well during menopause isn’t just about dodging those sneaky hot flashes; it’s about embracing a variety of delicious foods that make you feel fabulous. Think of it as assembling your superhero squad of nutrients.
To keep things balanced and tasty, focus on:
Whole Grains: Think brown rice, black-eyed beans, and oats for that sustained energy and fiber boost (2).
Lean Proteins: Whether it’s chicken, ceviche, fish, or plant-based options, these proteins are essential for muscle health and keeping your metabolism humming (2).
Fruits and Vegetables: Colorful fruits and veggies aren’t just pretty—they’re packed with antioxidants, vitamins, and minerals that your body craves (2).
Dairy or Dairy Alternatives: Whether you’re a milk lover or prefer amasi, these sources of calcium and Vitamin D are crucial for bone health (2).
By focusing on a diverse and nutrient-rich diet, you’re not just managing symptoms—you’re embracing a healthier, more vibrant you during menopause. And importantly, all of these items can be adapted to your cultural foods. We’re not asking you to eat a salad every day unless that’s your preference. Do what works for you.
Foods to Avoid During Menopause
Navigating menopause isn’t just about what you add to your diet; it’s also about what you might want to cut back on to feel your best. Think of these foods as the villains that your superhero squad of nutrients needs to keep in check. Here’s what to watch out for:
Sugary Treats: Those cookies and candies might be tempting, but too much sugar can lead to weight gain and energy crashes (2). Opt for natural sweeteners or fruit when you need a sweet fix.
Refined Carbs: White bread and arepas (though delicious) can spike your blood sugar and leave you feeling sluggish (2). It’s okay to have white rice but incorporate whole grains sometimes, as they provide sustained energy.
Alcohol: While a glass of wine now and then is fine, too much alcohol can worsen hot flashes and disrupt your sleep (2). Excessive alcohol consumption can also cause a range of medical complications such as heart disease, liver disease, ulcers and gastrointestinal problems, immune system dysfunction, and osteoporosis. So moderation is key. (5)
Caffeine: Your morning coffee is fine, but too much caffeine can interfere with your sleep and increase anxiety (2). Try switching to herbal teas, matcha, or decaf options in the afternoon.
Processed Foods: These often contain unhealthy fats, sodium, and artificial ingredients that can contribute to weight gain and other health issues (2). Not everyone can afford whole, fresh foods all the time, but where you can, try to focus on those over-processed foods.
Your body will thank you for keeping these foods in check!
And don’t worry, you don’t have to give up all your favorite treats. As suggested before, try to find ways to adapt and incorporate menopause-friendly foods into everyday meals.
It’s all about balance and making choices that support your well-being.
How Can a Menopausal Diet Affect Weight?
Statistics
Up to 70% of women experience weight gain during menopause (1). This comes with a higher risk of heart attack, high blood pressure, stroke, and diabetes.
During menopause, those hormonal fluctuations can really shake things up, often leading to shifts in metabolism and unwanted weight gain. But there are ways to manage this!
Maintaining a balanced diet packed with nutrient-dense foods is your first line of defense. Think colorful fruits and veggies, lean proteins, and whole grains. These foods not only fuel your body but also keep you feeling full and satisfied.
Practicing portion control is another key element. It’s not about depriving yourself, but rather about enjoying your favorite foods in moderation. Smaller, balanced meals can help keep your energy levels steady and prevent overeating.
Embracing mindful eating habits can also make a big difference. This means slowing down and savoring your meals, along with stopping when you’re comfortably full (unless it’s really, really delicious!).
By focusing on these strategies, you can support healthy weight management and feel more in control of your body during menopause.
Find what works best for you: perhaps you can’t live without jollof rice, but you can cut down on sweet treats instead. We recommend being kind to yourself and taking it one step at a time by making small changes that add up to big benefits over time.
References
- Erdélyi, A. et al. (2023) The importance of nutrition in Menopause and Perimenopause-A Review, Nutrients. Available at: Source (Accessed: 02 July 2024).
- Cleveland Clinic (2024) Menopause diet: What to eat to help manage symptoms, Cleveland Clinic. Available at: Source (Accessed: 02 July 2024).
- Groves, M. (2023) Menopause diet: How what you eat affects your symptoms, Healthline. Available at: Source (Accessed: 02 July 2024).
- Feduniw, S. et al. (2022) The effect of vitamin E supplementation in Postmenopausal women-a systematic review, Nutrients. Available at: Source (Accessed: 02 July 2024).
- Medical News Today. Potential health risks of chronic heavy drinking. Available at: Source (Accessed: 02 July 2024).
