The Menopause Diet

The journey through menopause involves various changes, both positive and negative. One of the downsides is that a decline in estrogen levels could result in raised body temperature and weight. Therefore, managing the fluctuating symptoms of menopause can be crucial. Typically, menopause occurs at 51, and it means no periods for a year. However, signs of menopause could emerge earlier than anticipated.

Perimenopause — the time period shortly before menopause — can affect women and those assigned female at birth (AFAB) typically starting in their 40s, though it can begin as early as their mid-30s or as late as their mid-50s. During this time, you can start feeling symptoms of hot flashes, mood swings and low energy, while the decrease of estrogen can begin to affect your bones, muscle mass and metabolism. Luckily, the foods you eat may make a significant difference. Women’s health specialist Lynn Pattimakiel, MD, explains what foods to try (or avoid) to help alleviate symptoms and changes from menopause.

How foods impact symptoms

A balanced diet is important at all stages of life, but it is especially important during menopause when your body requires extra attention and care. Dietary changes can be beneficial in preparing for potential future symptoms such as altered metabolism and heightened risk of osteoporosis.

Dr. Pattimakiel suggests adding a mix of vegetables, calcium, and protein to your diet. If you’re unsure of how to begin, the Mediterranean diet is a highly recommended meal plan that includes lean proteins, whole grains, and an abundance of plant-based foods.

Dr. Pattimakiel emphasizes the significance of avoiding exerting excessive strain on your body from overzealous diets. Instead, search for an approach that suits your everyday routine and consists of foods that you relish consuming.

According to Dr. Pattimakiel, our aim is to adopt a practical approach to sustainability that considers the future. Our focus is on introducing modifications that can be implemented immediately and sustained over time.

Foods to eat

Below are a few food options you can include in your daily intake and the benefits they provide:

Calcium-rich foods

Menopause brings about changes in your bones, which occurs concurrently with hot flashes and night sweats. Although you may not feel it immediately, bone loss becomes increasingly common during this period and can result in conditions such as osteoporosis.

Dr. Pattimakiel explains that bone development occurs until the age of 30, following which there is a decline in bone density. With the onset of menopause leading to a loss in estrogen levels, there is a faster decline in bone density. Therefore, it is crucial to consume calcium-rich foods to maintain strong and healthy bones. One can opt for foods with high calcium content such as:

• Skim milk.
• Cow’s milk.
• Soy milk.
• Yogurt.
• Low-fat cheese.

To maintain adequate calcium levels, it is recommended to consume between 1,200 to 1,500 milligrams daily. If you do not consume much milk or are avoiding dairy altogether, that is not an issue.

Throughout your day, you can split up your intake of calcium by consuming 150 milligrams of oatmeal and 300 milligrams of orange juice concentrate for breakfast, adding 300 milligrams from leafy vegetables at lunch, and incorporating 120-390 milligrams from seasoned tofu for dinner.

Vegetables

When you get to your vegetable compartment, don’t forget to include the nutritious leafy greens.

Dr. Pattimakiel suggests including green leafy vegetables in half of your plate for their nutritional benefits. Such vegetables not only aid in weight management but also promote bone health, as they are rich in calcium, as seen in spinach, turnips, and collard greens. Incorporating these vegetables along with others in your diet can help in reducing the intensity of hot flashes and keep you at a healthy weight.

• Broccoli.
• Cauliflower.
• Asparagus.
• Brussel sprouts.
• Kale.

Lean protein

To help alleviate menopause symptoms, it’s best to concentrate on consuming leaner proteins and meats in the protein category. This modification can assist you in maintaining your weight and strengthening your bones and muscles.

Incorporate some protein that is low in fat into your diet.

• Grilled chicken.
• Tuna.
• Turkey.
• Lean beef.
• Tofu.
• Lentils.
• Beans.

Dr. Pattimakiel cautions that although red meat can be consumed occasionally, cholesterol levels must also be taken into consideration.

Soy products

Your soy products stored in both your pantry and refrigerator can now serve a dual purpose. Studies have demonstrated that soy-based products are effective in alleviating specific symptoms related to menopause. According to Dr. Pattimakiel, it is preferable to consume soy products in the form of food, rather than taking soy supplements.

According to Dr. Pattimakiel, consumption of soy in food items can relieve hot flashes and night sweats in certain women.

Phytoestrogens, which are compounds similar to estrogen, are present in soy products. These may assist in alleviating menopausal symptoms, as per some research. However, efficacy can differ for certain individuals since not everyone possesses the enzyme required to change phytoestrogen into estrogen.

A few examples of products that are based on soy are:

• Soybeans (you probably know them by the name edamame).
• Soy flour.
• Tofu.
• Soy milk.

Phytoestrogen-containing foods

Compounds found in certain foods known as phytoestrogens function as mild estrogens in the human body. Despite some debate surrounding their inclusion in one’s diet, recent studies indicate that they may have potential health benefits, particularly for women experiencing menopause.

There are various food items such as soybeans, chickpeas, peanuts, flax seeds, barley, grapes, berries, plums, green and black tea among others, that are naturally rich in phytoestrogens.

After analyzing 21 soy-related studies, it was discovered that postmenopausal women who consumed soy isoflavone supplements for over four weeks had a 14% increase in their estradiol (also known as estrogen) levels when compared to the placebo-taking group. Nevertheless, the findings were deemed insignificant.

A different assessment of 15 studies that lasted for 3 to 12 months discovered that the intake of phytoestrogens, which includes soy, isoflavone supplements, and red clover, reduced the occurrence of hot flashes in comparison to the control groups. There were no harmful side effects noted.

Quality protein

Menopause causes a decrease in estrogen, which is associated with a decrease in both muscle mass and bone strength.

To address this issue, women experiencing menopause are advised to increase their protein intake. It is suggested that women aged 50 and above consume 0.45-0.55 grams of protein for every pound (1-1.2 grams for every kg) of their body weight on a daily basis, which is equivalent to 20-25 grams of protein of high quality per meal.

For adults over the age of 18 in the United States, the minimum amount of protein required for good health is represented by the Recommended Dietary Allowance (RDA) of 0.36 grams per pound (0.8 grams per kg) of body weight.

The recommended macronutrient distribution range for protein is 10–35% of total daily calories.

In a recent one-year study in 131 postmenopausal women, those taking 5 grams of collagen peptides daily had significantly better bone mineral density compared to those taking a placebo powder. Collagen is the most abundant protein in your body.

In a significant investigation involving individuals aged 50 and above, the consumption of dairy protein had an association with an 8% drop in the likelihood of hip fracture, whereas ingesting plant protein had a correlation with a 12% decrease. Consumables that have high levels of protein content encompass eggs, meat, fish, legumes, and dairy produce. Furthermore, protein powders can be included in smoothies or baked goods.

Including dairy items, wholesome fats, complete grains, produce, food with high phytoestrogen levels, and premium protein sources in your eating routine could alleviate certain symptoms associated with menopause.

Supplements to take

Making modifications to your diet might pose a challenge for individuals with dietary limitations. Additionally, incorporating specific supplements can aid in replenishing any nutritional deficiencies your body may have. It is crucial to consult with your healthcare provider prior to commencing any new supplement routine.

Calcium pills

Indeed, it is possible to meet your daily calcium requirements without depending on dairy items. This is particularly relevant for individuals who cannot tolerate lactose, have a dairy allergy or follow a vegan diet, as consuming yogurt as a source of calcium may not be feasible.

Fortunately, consuming calcium pills available without a prescription can be effective. However, it is crucial to avoid consuming an excessive amount of calcium through supplementation. Moreover, ensure that you distribute the dosage since your digestive system can only absorb up to 500 milligrams of calcium in one sitting.

Vitamin D

It is important to take a daily vitamin D supplement even if you have a calcium-rich diet. According to Dr. Pattimakiel, vitamin D is vital for absorbing calcium and improving bone structure. Since many people don’t receive enough vitamin D from sunlight, it may be necessary to receive additional supplementation. However, the need for vitamin D supplementation varies from person to person, so it’s best to consult with a healthcare provider to determine if testing is needed.

Black cohosh

Black cohosh, an herb that originates from North America, has been recognized for its ability to assist with conditions related to estrogen. It has been proven to elevate estrogen levels and provide relief from manifestations like hot flashes and night sweats.

Consuming black cohosh capsules with water is permissible, but it is advised to seek advice from a healthcare professional before taking them for extended periods. Dr. Pattimakiel warns that it should only be utilized for a maximum of six months at a time. Furthermore, this product has not been sanctioned by the FDA.

Wild yam

In your quest to find natural solutions for alleviating menopausal symptoms, you may have come across information about wild yam. Despite the abundance of extracts and tinctures available, studies indicate that while wild yam extract is not harmful, it may not have significant impact on menopause symptoms. This may be due to the presence of diosgenin, a compound in this popular Thanksgiving vegetable that may promote estrogen production. While you might want to try it out, it’s important to recognize that we are still investigating the advantages and disadvantages of supplements like this.