Menopause is a natural transition that occurs when a woman’s ovaries stop producing eggs and hormones, such as estrogen and progesterone. Menopause usually happens between the ages of 45 and 55, but it can vary from person to person. Menopause can cause various physical and emotional changes, such as hot flashes, night sweats, mood swings, weight gain, bone loss, and increased risk of chronic diseases, such as heart disease, diabetes, and osteoporosis.
Diet plays an important role in managing these changes and maintaining your health and well-being during menopause. A balanced diet can help you cope with menopause symptoms, prevent or treat nutrient deficiencies, support your bone health, protect your heart health, and promote your overall quality of life. In this article, I will share with you some tips on how to balance your diet during menopause, and how I can help you as a dietitian to achieve your nutritional goals.
What to eat during menopause?
A balanced diet during menopause should include a variety of foods from all the food groups, such as:
- Fruits and vegetables: Aim for at least five portions of different coloured fruits and vegetables every day. They provide vitamins, minerals, antioxidants, and fibre that can help reduce inflammation, lower blood pressure, and prevent constipation. They can also help you feel full and control your appetite. Choose fresh, frozen, canned, or dried fruits and vegetables, and limit fruit juices and smoothies to one small glass per day.
- Whole grains: Choose whole grains over refined grains, such as brown rice, whole wheat bread, oats, quinoa, and barley. They provide complex carbohydrates, fibre, B vitamins, and minerals that can help regulate your blood sugar, lower your cholesterol, and support your digestive health. They can also help you feel full and prevent overeating. Aim for at least three portions of whole grains per day, and limit refined grains, such as white bread, white rice, and pastries.
- Protein: Include lean sources of protein, such as fish, poultry, eggs, beans, lentils, tofu, nuts, and seeds. They provide amino acids, iron, zinc, and calcium that can help build and repair your muscles, bones, and tissues. They can also help you feel full and preserve your muscle mass. Aim for two to three portions of protein per day, and include at least two portions of oily fish per week, such as salmon, mackerel, or sardines. They provide omega-3 fatty acids that can help reduce inflammation, lower triglycerides, and protect your heart health. Limit red meat, such as beef, pork, and lamb, to no more than three portions per week, and avoid processed meats, such as bacon, ham, and sausages. They are high in saturated fat, salt, and nitrates that can increase your risk of heart disease and some cancers.
- Dairy and alternatives: Choose low-fat or fat-free dairy products, such as milk, yogurt, cheese, or fortified plant-based alternatives, such as soy, almond, or oat milk. They provide calcium, protein, and vitamin D that can help maintain your bone health and prevent osteoporosis. They can also help lower your blood pressure and improve your mood. Aim for two to three portions of dairy or alternatives per day, and choose products that are low in sugar and salt. If you are lactose intolerant, you can try lactose-free dairy products, or take lactase enzyme supplements before consuming dairy products.
- Healthy fats: Choose unsaturated fats over saturated fats, such as olive oil, rapeseed oil, sunflower oil, avocado, nuts, and seeds. They provide essential fatty acids, vitamin E, and antioxidants that can help lower your cholesterol, improve your skin health, and protect your brain health. They can also help you absorb fat-soluble vitamins, such as vitamin A, D, E, and K. Aim for two to three portions of healthy fats per day, and limit saturated fats, such as butter, cream, cheese, lard, coconut oil, and palm oil. They can increase your cholesterol, and your risk of heart disease and stroke. Avoid trans fats, such as margarine, shortening, and hydrogenated oils. They can increase your cholesterol, and your risk of heart disease and diabetes.
What to drink during menopause?
Drinking enough fluids is essential for your health and well-being during menopause. Fluids can help regulate your body temperature, prevent dehydration, flush out toxins, and lubricate your joints and tissues. The amount of fluids you need depends on your age, activity level, climate, and health conditions, but a general recommendation is to drink at least 1.5 to 2 litres of fluids per day. Here are some tips on what to drink during menopause:
- Water: Water is the best choice for hydration, as it is calorie-free, sugar-free, and salt-free. It can also help prevent urinary tract infections, kidney stones, and constipation. You can drink plain water, or flavour it with lemon, lime, cucumber, mint, or berries. You can also drink herbal teas, such as chamomile, peppermint, or ginger, which can help soothe your stomach, relax your nerves, and reduce inflammation. Avoid caffeinated teas, such as black, green, or oolong, as they can increase your blood pressure, trigger hot flashes, and interfere with your sleep.
- Milk and alternatives: Milk and alternatives, such as soy, almond, or oat milk, can provide you with fluids, as well as calcium, protein, and vitamin D. They can help maintain your bone health and prevent osteoporosis. They can also help lower your blood pressure and improve your mood. Choose low-fat or fat-free products, and avoid products that are high in sugar and salt. You can drink them plain, or add them to your cereal, coffee, or smoothies.
- Juice and smoothies: Juice and smoothies can provide you with fluids, as well as vitamins, minerals, antioxidants, and fibre. They can help boost your immune system, prevent infections, and prevent constipation. However, they can also be high in calories, sugar, and acid, which can increase your blood sugar, damage your teeth, and cause weight gain. Therefore, you should limit your intake of juice and smoothies to one small glass per day, and choose products that are 100% fruit or vegetable, with no added sugar or sweeteners. You can also make your own juice or smoothies, and add some water, ice, or yogurt to dilute the sugar and increase the protein content.
- Alcohol: Alcohol can provide you with fluids, but it can also have negative effects on your health and well-being during menopause. Alcohol can increase your blood pressure, trigger hot flashes, interfere with your sleep, and increase your risk of breast cancer and liver disease. It can also affect your mood, judgment, and memory, and make you more prone to depression, anxiety, and dementia. Therefore, you should limit your intake of alcohol to no more than 14 units per week, and spread them over three or more days. One unit of alcohol is equivalent to 10ml of pure alcohol, which is about half a pint of beer, a small glass of wine, or a single shot of spirits. You should also avoid drinking alcohol on an empty stomach, and alternate alcoholic drinks with water or soft drinks.
What to avoid or limit during menopause?
Some foods and drinks can worsen your menopause symptoms, or increase your risk of health problems during menopause. Therefore, you should avoid or limit the following:
- Caffeine: Caffeine is a stimulant that can increase your blood pressure, heart rate, and nervousness. It can also trigger hot flashes, night sweats, insomnia, and anxiety. Caffeine is found in coffee, tea, energy drinks, cola, chocolate, and some medications. You should limit your intake of caffeine to no more than 200mg per day, which is about two cups of coffee, four cups of tea, or five cans of cola. You should also avoid drinking caffeine in the evening, as it can interfere with your sleep quality and quantity.
- Spicy foods: Spicy foods can increase your body temperature, blood flow, and sweating. They can also trigger hot flashes, night sweats, and indigestion. Spicy foods include chilli, curry, pepper, garlic, onion, ginger, and mustard. You should limit your intake of spicy foods, and avoid them if they cause you discomfort or distress. You can also cool down your mouth with water, milk, or yogurt after eating spicy foods.
- Sugar: Sugar can increase your blood sugar, insulin, and inflammation. It can also cause weight gain, diabetes, and dental problems. Sugar is found in sweets, cakes, biscuits, pastries, chocolate, honey, jam, and soft drinks. You should limit your intake of sugar, and choose products that are low in sugar or sugar-free. You can also use natural sweeteners, such as stevia, xylitol, or erythritol, which have fewer calories and less impact on your blood sugar. You can also satisfy your sweet tooth with fruits, dried fruits, or nuts, which provide fibre, vitamins, minerals, and antioxidants.
- Salt: Salt can increase your blood pressure, fluid retention, and bloating. It can also increase your risk of stroke, kidney disease, and osteoporosis. Salt is found in table salt, sea salt, rock salt, and most processed foods, such as bacon, ham, cheese, bread, soups, sauces, and snacks. You should limit your intake of salt to no more than 6g per day, which is about one teaspoon. You can also use herbs, spices, lemon, vinegar, or mustard to flavour your food instead of salt.
- Processed foods: Processed foods are foods that have been altered from their natural state, usually by adding or removing ingredients, such as sugar, salt, fat, preservatives, or additives. Processed foods can be convenient, cheap, and tasty, but they can also be high in calories, low in nutrients, and harmful to your health. Processed foods include ready meals, fast food, canned food, frozen food, snacks, and drinks. You should limit your intake of processed foods, and choose fresh, whole, or minimally processed foods whenever possible. You can also prepare your own meals and snacks, using fresh, natural, and healthy ingredients.
By avoiding or limiting these foods and drinks, you can reduce your menopause symptoms, improve your health, and prevent weight gain.
How I can help you as a dietitian?
Balancing your diet during menopause can be challenging, but it can also be rewarding. A balanced diet can help you cope with menopause symptoms, prevent or treat nutrient deficiencies, support your bone health, protect your heart health, and promote your overall quality of life. However, you may need some professional help and guidance to achieve your nutritional goals.
As a dietitian, I can offer you the following services:
- Online consultations or consultations in London and Colchester, depending on your preference and convenience
- A comprehensive assessment of your medical history, lifestyle, and dietary habits
- A personalized nutrition plan that suits your needs, preferences, and budget
- Ongoing support and coaching to help you implement and maintain your plan
- Monitoring and evaluation of your progress and outcomes
- Education and empowerment to help you make informed choices about your food and health
- A balanced and flexible approach to eating that allows you to enjoy your food and your life
If you are interested in working with me as your dietitian, please contact me today and let’s get started. I am passionate about helping you balance your diet during menopause and I look forward to working with you.