Your Essential Guide to Navigating Menopause with Holistic Nutrition
Menopause is a natural phase in a women’s life; however, many women experience challenging symptoms that can be difficult to manage, often leading to feelings of confusion and a lack of control over their physical and emotional wellbeing. As a holistic nutritionist and someone that has suffered greatly during menopause I believe that the right foods, supplements and lifestyle changes can help you take control of your health and significantly ease your symptoms during this time. - Dawn Pratt, RHN
What is Menopause?
The primary cause of menopause is a decrease in the production of hormones such as estrogen, progesterone and testosterone. This decline leads to various physical and emotional symptoms. These symptoms and the severity of them vary greatly from woman to woman, but they include:
Hot flashes and night sweats.
Weight gain, especially around the abdomen.
A decrease in muscle mass and fat distribution can shift, impacting body shape.
Mood swings, irritability and increased anxiety and depression.
Insomnia and sleep disturbances due to night sweats.
Less ability to deal with stress.
Bone density loss and the risk of osteoporosis increases.
Increased risk if heart disease due to increased cholesterol levels and blood vessel function.
Foods to Embrace
Food and diet changes can greatly reduce menopause symptoms. Take the time to educate yourself on what to eat to give your body food that balances hormones and reduces inflammation. Changing the way you eat to support this time of change is essential.
Eat phytoestrogen rich foods that mimic estrogen in the body; flaxseeds, chickpeas, lentils and organic soy products like tofu and tempeh.
Healthy fats are so important for hormone production and to reduce inflammation. Fats such as nuts, seeds, fatty fish, olive oil, coconut oil, ghee and grass fed butter.
Fiber is essential to regulate blood sugar and detox the body and to support digestive health. Foods that are high in fiber are avocados, sweet potatoes, raw oats, raspberries, legumes, quinoa, chia seeds, nuts, apples and pears with the skin to name a few.
Leafy greens and cruciferous vegetables are rich in essential nutrients and antioxidants that support hormonal balance.
Working with a holistic nutritionist to supply you with a personalized diet suited to your lifestyle, symptoms and goals can be very beneficial.
Recommended Supplements
Sometimes it is difficult to get all the nutrients and antioxidants we need to balance our hormones and decrease inflammation. High quality supplements, herbs and adaptogens with clean ingredients can help greatly with many symptoms.
Vitamin B complex and a sublingual methylated B12 can support energy levels and regulate moods.
Vitamin D3 with K2 and calcium is crucial for bone and immune health.
Omega 3 fatty acids. These provide your body with energy and support your cardiovascular system and endocrine system.
Magnesium glycinate and L-Theanine can greatly improve sleep quality and your ability to deal with stress.
Herbs such as black cohosh, red clover, evening primrose oil, chamomile and valerian root can support relaxation and hormonal balance.
Adaptogens such as ashwagandha can help with stress and moods.
Understanding how to use these supplements, herbs and adaptogens can be intimidating so I recommend getting advice from a holistic nutritionist to advise you on the ones suited for your symptoms and lifestyle.
Recommended Lifestyle and Wellness Practices
Consistent exercise is probably the most important practice to women in menopause. During this time we are loosing muscles mass and dealing with weight gain and decreased metabolism.
Walking, strength training, yoga, pilates and swimming are all exercises that can boost metabolism, improve mood, decrease cravings, and reduce depression and anxiety.
Mindfulness and meditation is an amazing practice at anytime in life but key to managing stress, improving emotional regulation and promoting a sense of calmness during this challenging time.
Yoga changed my entire life and experience of menopause. It is an extremely powerful tool to have in your life. Yoga reduces stress and tension. It teaches you to be present and to learn to balance your emotions and react calmly to life’s challenges. It regulates your body temperature and improves blood circulation to reduce hot flashes. It teaches you how to use breath work during times of anxiety and stress. Improves your sleep quality, especially with the use of restorative yoga. It greatly improves your flexibility and strength, which can counteract the decline in muscle mass and bone density. Yoga balances the endocrine system aiding in hormonal balance and relief of many menopause symptoms.
Acupuncture is an incredible ancient practice that can help balance hormones and reduce menopausal symptoms such as hot flashes, insomnia and mood disturbances.
Intermittent fasting is getting a lot of attention these days and it is particularly helpful for women in menopause. Intermittent fasting is a powerful tool for balancing estrogen and insulin. It also is a great way to decrease inflammation which can reduce hot flashes and mood swings. It can also support better sleep patterns. Quality sleep is crucial for hormone regulation and overall wellbeing during menopause. It can also help to regulate calorie intake, promote fat loss and allow the body to have time to repair itself during the time of fasting.
I would recommend consulting a naturopath or nutritionist to figure out the fasting window that works best for your symptoms and lifestyle and any underlying health conditions.
What NOT to Eat or Do During Menopause
Do not consume processed foods. These foods are full of sugars, unhealthy fats and preservatives. These foods increase inflammation, contribute to weight gain and worsen mood swings.
Decrease caffeine as this can lead to increased anxiety, disrupt sleep and make hot flashes worse.
Alcohol is a toxin and a poison. You may find you have an inability to process even small amounts of alcohol during menopause. It disrupts sleep, greatly increases anxiety and contributes to weight gain and can increase your risk of dementia and Alzheimer’s.
Spicy foods may provoke hot flashes in some women. Listen to your body and adjust your diet accordingly.
Sugar causes inflammation and blood sugar spikes and crashes, affecting mood and energy and can lead to insulin resistance and type 2 diabetes.
High intensity exercise is not recommended during menopause. This can lead to increased fatigue and stress for women during menopause. Stick to low impact exercise like walking, yoga and swimming.
