Nutrition in Menopause: Easing and Preventing Pain

During menopause, your body experiences so many changes that can be difficult to navigate. This article explains how nutrition can help with symptom management during this stage of life.

Medical Nutrition Therapy for Menopausal Weight Gain

As women age, and especially during menopause, it is common to experience weight gain. According to the Mayo Clinic, menopause brings significant hormonal changes and decreased metabolism. A large contributor to weight gain (specifically in the mid-section) during menopause is a phenomenon called sarcopenia, a decrease in muscle mass and the increased likelihood of storing carbohydrates and sugar as fat.

Weight gain, especially around the abdomen (i.e., visceral fat), increases the risk of developing heart disease and type 2 diabetes. Losing this dreaded “belly fat” requires good old-fashioned exercise and a healthy diet.

Strive for a balanced diet that emphasizes complex carbohydrates (e.g., whole grains, fruits, and vegetables), lean proteins, heart healthy fats (e.g., olive and avocado oils), and low-fat dairy.

According to a review published in the journal Nutrients, a Mediterranean-style diet is recommended to prevent inflammatory diseases which are often exacerbated during menopause. This style of eating is based around vegetables, fruits, legumes, whole grains, olive oil, nuts and seeds, herbs and spices, some fish and seafood, moderate dairy, and a limited amount of meat.

Increasing your physical activity should definitely be a goal if you’re trying to “whittle your middle.” The 2020–2025 Dietary Guidelines for Americans recommends at least 150 minutes of moderate physical activity per week. Whether taking a brisk walk, taking the stairs at work instead of the elevator, or engaging in your favorite sport, regular physical activity will help you maintain a healthy weight and improve your metabolic health. Be sure to add strength training to build and/or maintain muscle mass, which helps you burn calories.

Combating Hot Flashes

Hot flashes are a very common occurrence for women in the peri-menopausal/menopausal period. According to the Mayo Clinic, decreased estrogen levels may make the body more sensitive to temperature changes. Thus, even the slightest increase in body temperature causes the hypothalamus (the body’s “thermostat”) to signal a “hot flash” to cool the body back down.

Thankfully, food can be used to help calm these hot flashes. The Cleveland Clinic recommends incorporating the following foods to help avoid hot flashes: soy products such as tofu and soybeans, fruits and vegetables, healthy fats (e.g., flaxseed, salmon, chia seeds, avocados, and dried beans). On the other hand, avoiding caffeine, alcohol, and highly processed foods proves beneficial in the battle against hot flashes.

In summary, minimizing menopausal symptoms is possible when you consume a balanced and healthy diet, eat regularly, eat enough fiber, maintain a healthy weight, and exercise regularly.