20 May What is the Best Diet for Menopause? NYC Dietitian Tips to Manage and Improve Menopause Symptoms
In a month when we celebrate women, it’s important to recognize the unique dietary needs of women in all stages of life.
In a previous blog, we discussed postpartum nutrition, the hormone changes, and exhaustion of being a new mom. Today, it’s time to talk about menopause. Menopause is so much more than just the end of your period. It’s a time when your body goes through a big hormonal shift, and that can affect you in ways that aren’t always obvious or easy to understand. Unfortunately, menopause is still not talked about enough, and it’s often misunderstood. Your nutritional needs change during this time, just as they do during pregnancy or postpartum, and it’s important to recognize those differences.
Hot flashes, anxiety, loss of muscle mass, and weight gain are often part of the menopause package. More seriously, menopause is associated with metabolic syndrome, cardiovascular diseases, and osteoporosis. It can also cause insulin resistance, making a woman more prone to type 2 diabetes.
What you’re feeling during perimenopause and menopause isn’t in your head. It’s real, and menopause can have serious effects on your wellness and life.
Women’s Health Dietitian – The Importance of Nutrition During Menopause
Diet and wellness go hand-in-hand, and with guidance from a women’s dietitian nutritionist, every woman can learn what her body needs to keep it healthy. Dietary interventions tailored to a woman’s unique needs, as well as lifestyle changes, can reduce a woman’s risk of developing chronic disease.
What nutrients do menopausal women need?
Maintain Bone Density:
Dairy products and other foods with calcium can support bone health and help prevent osteoporosis. Strength training also plays a key role in slowing bone loss. And get your sunshine — Vitamin D — which aids calcium absorption and promotes bone strength. Vitamin K, found in leafy greens, is important for both bone health and blood clotting.
Keep your Heart Healthy:
The number one cause of death in women is heart disease. Women’s symptoms of a heart attack are vastly different than those of a man. Women experience pain in the neck, jaw or throat. They might have upper abdomen and back pain and feel nauseous. They might dismiss a heart attack as a flu (as often happens in emergency rooms). Omega-3 fatty acids can reduce inflammation and support heart health. These healthy fats are found in olive oil, avocados, fatty fish (like salmon), and seeds (flax, hemp, and chia).
Keep Anxiety at Bay:
A dip in estrogen can cause women to feel more anxious. Magnesium is a great way to not only help with bone health and muscle function, but it also can reduce stress. Foods high in magnesium include dark chocolate, nuts, avocados, fatty fish, whole grains, and seeds.
Is Brain Fog Real?
Many women experience a sense of being distracted and forgetful during menopause. Technically, this isn’t a medical term. And, we are all forgetful at times. Some things have been associated with this sensation of forgetfulness and lack of concentration, including chemo (called chemo-brain), pregnancy (called pregnancy-brain), stress, Covid-19, and menopause. Real or not, B Vitamins can support your energy levels, mood, and brain function. Meat, fatty fish, eggs, leafy greens, legumes, and fortified cereals can all offer a B Vitamin boost. And your brain might thank you! (If it remembers to.)
The Loss of Muscle Mass:
Women often talk about how they lose muscle mass with age. This is true. Women need to have protein in their diets. This helps a woman maintain muscle mass and keep up her metabolism. Both vegetable and animal proteins will do! Rice and beans, chicken, turkey, tofu, quinoa, amaranth, and fish are all great sources of protein.
O Those Dreaded Hot Flashes:
Not long ago, we saw a video of a woman’s head steaming at an outdoor event in the winter. Hot flashes are weird and uncomfortable. It feels like you’ve swallowed hot coals and your body is on fire, inside-out. Phytoestrogens are plant-based compounds found in tofu, nuts, seeds, some fruits (like berries and peaches), and some vegetables. Will they stop hot flashes? Maybe. Whether they do or don’t, they are healthy nutrients that can support a healthy diet plan for menopausal women.
Weight Management
Maintaining a healthy weight throughout life is important to reduce the risk of developing insulin resistance and type 2 diabetes, reduce the risk of cardiovascular disease, increase mobility and independence, reduce the risk of bone loss, and more. By working with a dietitian, you can get tailored nutrition plans to not only help you keep up your energy levels, but also maintain a healthy weight. When we age, it’s hard to gain weight and lose weight. A dietitian can support you to help you stay independent and vital!
A woman’s dietitian on our team can be an invaluable resource for menopausal women. We can help you navigate menopause with personalized nutrition guidance. By assessing your needs, preferences, and health goals, we will create tailored meal plans so you can get the right balance of nutrients and still eat the foods you love!