Menopausal nutrition can be a minefield, right? Despite following all the advice, you might be facing weight gain, hormonal changes, or random symptoms cropping up daily. Don’t worry; you’re not alone. Myself included! In this video, I’ll share my personal journey and the three key factors that helped me achieve better menopausal health. Alternatively, grab the shortened blog below.
Menopausal Nutrition: 3 Essential Steps to Optimise Your Health
Are you following generic health advice? Or is it menopause specific? Here are the three things that you need to focus on for your menopausal nutrition, in order to reduce symptoms and have better weight management.
Balancing Blood Sugar Levels in Menopause
Maintaining stable blood sugar levels is crucial for overall well-being, especially during menopause. Unstable blood sugar can lead to fatigue, sugar cravings, weight gain, and various other symptoms. To achieve balance, focus on the following:
- Choose the Right Carbohydrates: Avoid sugary foods and refined carbohydrates like white bread, pasta, and rice. Instead, opt for complex carbs like sweet potatoes and whole grains to maintain steady glucose levels.
- Prioritize Protein: Ensure each meal includes a good amount of protein. Protein helps control hunger hormones, making you feel fuller for longer and aids in preserving muscle mass.
- Embrace Healthy Fats: Incorporate healthy fats into your diet for brain health, hormone production, and reduced inflammation. Foods like avocados, nuts, seeds, and olive oil are excellent choices.
- Fibre-Rich Vegetables: Load up on fibrous vegetables to support gut health and balance blood sugar levels. Aim for at least 50-60% of your plate to consist of colourful vegetables.
- Mindful Eating: Eat within an hour of waking and avoid going too long between meals. Consider intermittent fasting but limit it to no more than 16 hours.
Nurturing Gut Health in Menopause
Gut health plays a vital role in menopausal well-being. A healthy gut positively influences hormonal balance and overall health. Here’s how you can support your gut:
- Eliminate Harmful Foods: Cut out sugars, refined carbs, processed foods, and inflammatory items like gluten and dairy, which can damage the gut lining.
- Diverse Vegetables: Increase the diversity of vegetables in your diet. Colourful and nutrient-rich vegetables feed the gut microbiome and support gut health.
- Fermented Foods: Incorporate fermented foods like sauerkraut, kefir, kimchi, and natural yoghurt to replenish good bacteria in the gut.
- Probiotic Supplements: If you don’t enjoy fermented foods or have histamine intolerance, consider taking high-quality probiotic supplements with different strains of bacteria.
- Prebiotic Fiber: Foods like leaks, onions, garlic, asparagus, apples, and flax are rich in prebiotic fibre, providing essential nourishment for the gut microbiome.
- Avoid Antibiotics if Possible: Antibiotics can disrupt gut health by killing both good and bad bacteria. Opt for natural alternatives whenever suitable.
Embracing Phytoestrogens in Menopause
Phytoestrogens are plant-based compounds that help balance estrogen levels, regardless of whether you have high or low estrogen. Include these foods in your daily diet:
- Cruciferous Vegetables: Broccoli, cauliflower, cabbage, kale, Brussels sprouts, and bok choy are excellent sources of phytoestrogens.
- Flax Seeds: Flax seeds contain beneficial compounds that support hormonal balance.
- Fermented Soy: Fermented soy products like tempeh and edamame beans can also contribute to a healthy hormonal profile.
- Maca and Pomegranates: Add maca and pomegranates to your diet for additional phytoestrogen benefits.
Incorporating these three essential steps into your daily routine can lead to a significant reduction in menopausal symptoms, improved weight management, and increased energy levels. Remember, getting the fundamentals right is the key to a successful menopausal journey. By making simple but powerful changes to your nutrition, you can navigate this phase with ease and embrace a healthier, happier you.
And this is exactly what I teach my clients in my one-to-one program. If you would like to find out more you can do so here.
And if you’re not ready for a full program, grab my free download, Thriving In The Menopause.