Your Fun Guide to Healthy Living
Menopause is a natural part of life that usually pops up between ages 45 and 55 (for me, it was in my early 40s). While it brings some physical and emotional changes (hello, roller-coaster!), good nutrition can help smooth out those bumps and keep you feeling fabulous during this transition. What we eat during menopause can greatly influence how we feel.
The golden rule for surviving menopause is to eat well! Let’s dig into some key nutritional tips!
- Calcium & Vitamin D
As estrogen takes a backseat, our bones can become a bit more fragile, increasing the risk of osteoporosis. Let’s keep those bones strong and sturdy!
Include dairy such as milk, yogurt, and cheese, along with leafy greens (hello, kale and broccoli!), fortified foods, and fatty fish like salmon and mackerel in your diet.
Recommendation: Aim for about 1,200 mg of calcium and 800-1,000 IU of vitamin D each day.
Your bones will thank you! - Healthy Fats
These tasty fats, like fatty fish, walnuts, flaxseeds, and chia seeds, are not just good for your taste buds; they can also help reduce inflammation and ease those mood swings.
Incorporate these delicious fats into your meals several times a week. Your brain and body will love you for it! - Fibre Rich Foods
Fibre is your friend, especially during menopause. It helps manage weight and keeps your digestive system happy. Whole grains such as brown rice, quinoa, oats, fruits, veggies, and legumes (beans and lentils) are amazing!
Aim for at least 25 grams of fibre daily. Let’s keep that gut in check! - Phytoestrogens
These plant-based superheroes can mimic estrogen in the body, helping to ease hot flashes and other menopausal symptoms.
Make sure to include soy products like tofu and tempeh, flaxseeds, and whole grains in your diet regularly for some extra support. - Antioxidant Rich Foods
Antioxidants are fantastic for fighting oxidative stress, which can ramp up during menopause. Berries are packed with antioxidants, nuts provide healthy fats and protein, and dark chocolate adds a nice indulgence. Plus, colourful veggies are great for vitamins and minerals.
Fill half your plate with fruits and veggies at each meal. It’s a feast for your health! - Hydration
Staying hydrated can help with mood swings, headaches, and dry skin. Water is your go-to!
Aim for at least 8 glasses a day, adjusting based on how active you are and the climate. Cheers to hydration!
Tips for Managing Menopausal Symptoms
Here are some simple tips to help you manage menopausal symptoms:
- Regular Meals
Eating smaller, more frequent meals can keep your energy up and blood sugar stable. - Limit Caffeine & Alcohol
These can trigger hot flashes and mess with your sleep. Moderation is key, or avoid if possible! - Stay Active
Regular exercise is a fantastic way to enhance both physical and mental well-being. It releases endorphins that can lift your mood and help manage weight. Choose activities you enjoy to keep moving!. - Mindful Eating
Tune into your hunger and fullness cues to manage cravings and emotional eating better.
Conclusion
Navigating menopause can feel like a roller-coaster, but focusing on nutrition can help ease some of its effects and support your overall health.
Don’t hesitate to consult with a healthcare provider or registered dietitian for personalised advice.
Embrace this transition with a positive attitude and a commitment to nourishing your body—you’ve got this!.
Golden rule to surviving menopause:
Eat Well!!
Share this guide with someone who needs it, and let’s inspire each other on this journey!
If you enjoyed this article and want to learn more about nutrition, check out this article.
Adriana D'Agostino 