Healthy ideas for your inbox
Some might say that menopause is having a moment. But really, it’s just that people are finally talking a bit more about this life stage and giving advice on how to navigate the changes your body is going through during this time.
One great way to combat the not-so-pleasant challenges of menopause? Be more intentional about what you eat.
Why the body needs extra nutrients during menopause
Choosing a nutrient-dense diet is important for all people, regardless of their age, gender or situation, but it’s especially important for people in menopause, which occurs when you permanently stop having your period, usually between ages 45 and 55.
“During menopause, you’re going through hormonal changes and your estrogen levels are going down,” says Judy Simon, a registered dietitian nutritionist at the Nutrition Clinic at UW Medical Center – Roosevelt. “You should start thinking about what you’re eating, focusing on whole grains, plant-centered fruits and vegetables, avocados and olives and fish.”
Anti-inflammatory diets are also key since many women will experience some not-so-wonderful side effects during perimenopause and into menopause, including painful periods. Also, along with aging (and menopause) comes an increased risk for cardiac issues like heart disease and other chronic issues, which is all the more reason to embrace healthier habits and have those helpful nutrients on board.
A nutrient-dense diet is not only helpful when it comes to chronic disease, but it can also help ease other symptoms of menopause like hot flashes, weight gain, changes in body composition, loss of muscle mass, osteoporosis and possibly B12-related disorders.
We know. There’s a lot going on. Which means it’s the perfect time to nourish your maturing body with delicious, healthy food.
Food is medicine
What are the best foods and nutrients to focus on? Well, let’s take a quick trip to the grocery store to find out. When you’re perusing the aisles, here’s what you should look for (and why):
Dairy
Your first order of business? Keep an eye out for dairy products like milk, yogurt, cheese and kefir. Or, if you’re not into dairy (or it doesn’t agree with you), you can also grab products fortified with calcium, like soy milk, or even green, leafy vegetables or almonds.
Why: Calcium is the main reason you’ll want to throw some dairy products into your cart. The mineral is essential during menopause because osteoporosis risk increases during this time, or you might even already have osteopenia, when your bone mineral density is lower than normal but not low enough to be osteoporosis. This is a really important time to protect the integrity of your bones, especially since many women don’t start doing DEXA scans (for checking bone density) until they’re postmenopausal, so therefore won’t know if they have bone issues until late in the game. Something else great that you’ll find in dairy products? Vitamin D, which is essential for energy and great for your bones as well.
Nuts + seeds
Make sure you also add some nuts and seeds to your grocery haul. The best ones include almonds, cashews, Brazil nuts, peanuts, pumpkin seeds and chia seeds.
Why: No, you’re not turning into a squirrel, but nuts and seeds offer a lot of magnesium, which may benefit your health during menopause. Magnesium helps keep your bones strong and reduces your risk of osteoporosis. Some folks even claim it helps with those unpleasant menopause side effects like trouble sleeping and depression.
Note: Nuts are also an excellent source of fiber and are thought to be anti-inflammatory; plus, they’re beneficial for heart health and make a delicious (and filling) snack. Fred Hutch Cancer Center’s Cook for Your Life also has ideas for throwing nuts and seeds in a salad or pesto.
Soy
Tofu and tempeh are definitely considered soy product royalty. They taste great cooked in many different ways and tend to be less expensive than animal proteins. Other options to put in your cart include edamame (which is so easy to snack on) and soy milk.
Why: Not only is soy packed with vitamins and minerals, but it can also help with hot flashes.
“Soy contains isoflavones, which are plant-based compounds that are kind of a weak form of estrogen,” says Simon. “In Asian countries where people consume a lot of soy, they report fewer instances of hot flashes compared to women in the United States.”
Soy also has protein and healthy fats, and tempeh, in particular, has plenty of fiber. It can even help with some of those chronic conditions that crop up later in life like prediabetes, diabetes, lipid issues and metabolic disorders.
Looking for a soy-forward meal idea? Try a tofu scramble from Cook for Your Life. Or throw some tofu in a smoothie.
Meat + plant protein
Both animals and plants can give you protein, so feel free to grab from those shelves all the chicken, beef, fish, shrimp, lentils, chickpeas, nuts, seeds and tofu you can fit in your cart.
Why: Protein really shines when it comes to helping with the bone loss mentioned above. These protein sources are also packed with nutrients, including B vitamins, zinc and iron. Protein helps maintain muscle mass (which can be an issue during menopause) and also keeps you feeling full and satiated. Plus, it helps your body create antibodies to ward off illnesses and assists your bloodstream in spreading oxygen. It’s also essential when dealing with high blood pressure and diabetes (it helps balance blood sugar) and can even increase your energy.
Fiber-rich foods
As mentioned above, tempeh is also rich in fiber (double whammy!), so soy products are an excellent choice. Beans, strawberries, broccoli, carrots, quinoa, oatmeal, bananas, almonds, apples, lentils and avocados are also incredible sources of fiber.
Why: “When your gut gets enough fiber, you have a healthier gut biome, and that improves your immune system overall,” says Simon.
Fiber also helps improve blood sugar and cholesterol levels (by slowing the absorption of sugars and fats) and helps you feel full without eating a huge amount – which ultimately can help reduce your risk for chronic disease.
“Fiber is just so key, I always feel like it’s the bonus food,” says Simon.
Other healthy habits to focus on during menopause
We know we know ... not everyone has the time and energy to pour into cooking — though you don’t need to get super fancy to get healthy. And for those of you who are time-strapped, there are other options.
“I recommend meal kits to my busy patients,” says Simon. “They’re often made with high-quality food, and sometimes it’s financially worth it for them to have four to eight meals come in a week.”
Simon also recommends that you consume more whole foods. Ultra-processed foods tend to be much higher in fat, sugar and salt to make them very palatable and usually lack key ingredients found in fruits and vegetables like fiber.
“I like to see how many vegetables I can cram into a recipe,” says Simon. “Some of my most creative meals are when I just open my produce drawer and decide to roast everything! If you slice it up and stir-fry it, it’s a new taste sensation.”
You’ll also want to focus on hydration, especially if you’re having hot flashes. Fill up that tumbler with ice water, or indulge in some fun, sparkling H2O to spice things up (and help you avoid soda and sugar). Tea is also a great option, and some caffeine is actually fine, so long as you don’t feel like you’re being overstimulated.
And let’s face it, your metabolism may be slowing down, and the things that used to work just aren’t cutting it anymore as your body composition (and your muscle mass) continues to change.
“Lifestyle, not just food, is a huge factor in your health during menopause,” says Simon. “Sleep is so important, as is activity, so women really need to make sure they’re doing strength training a few times a week, whether it’s yoga, stretching or resistance bands to maintain their muscle mass.”
But she also insists that this doesn’t mean that you can never have any treats (just do so in moderation), or that you must resort to drastic measures, like giving up all carbs. But you can start focusing on eating the carbs that are more complex and nutritious. You should also try to eat multiple servings of fruits and vegetables daily. Oh, and try to lower your caffeine intake since it can mess with your sleep, and your alcohol consumption, which can affect sleep, weight, blood pressure and heart disease.
The truth about supplements
As discussed earlier, you can get a lot of what you need from actual food, which is what Simon primarily recommends. However, if you think you’re lacking in a nutrient, make sure to talk to your doctor before taking any supplements (as they can interact badly with certain medications, etc.).
Some of the vitamins popular with the menopause crowd include:
Calcium: Especially if you’re vegan, it can be hard to get your daily 1,000 milligrams of calcium. Simon recommends people only supplement 500 mg and then try to get the rest from food.
Magnesium: People want to make sure they’re getting all those bone strength benefits that we mentioned above, and this mineral can help.
Vitamin D: This vitamin is super important since you (sadly) won’t get nearly enough of it around these parts.
“There are so few foods that have vitamin D,” says Simon. “It’s really the sunshine vitamin, the process of the sun reacting on our skin.”
So, unless you’re spending significant time somewhere less cloudy, taking vitamin D is probably warranted. It’s not only good for your bones but also helps many cellular processes. Plus, it can up your energy, which can be an issue if you’re dealing with lousy sleep and hot flashes.
Vitamin B12: This vitamin comes from animal products, so people who follow a vegetarian or vegan diet are more likely to be deficient. Plus, when you get to menopause age, changes in digestion make you produce less. B12 is important because it helps with red blood cell formation, cell metabolism, nerve function and the production of DNA — which is why some folks might choose to take a supplement.
Other popular options
According to Simon, every couple of years, the International Menopausal Society comes up with guidelines by looking at all the data about what seems to really help menopause symptoms like hot flashes. They didn’t feel that any of the evidence on any specific herbal, like black cohosh or red clover, was strong enough for them to get behind.
“Some people will use some of those more natural herbal supplements and say they feel better, and I believe them,” says Simon. “But I always use a natural database of medicine to ensure that if you’re taking something herbal, it doesn’t have any interactions with any of your other supplements or medications or any conditions that you have.”
When it comes to a less-studied supplement like creatine, Simon encourages you to check in with your doctor if you’re curious. Much more research has been done on men and creatine then on women, but it does seem to help with strength and exercise performance, which could potentially help menopausal women with muscle loss. But again, adding that into your situation is something you would have to discuss with your doc.
You’re going to be OK
There are a lot of changes that happen to the body during menopause, which is why it’s so important to focus on strength and nutrition in a positive way — and to make strides to becoming healthier overall.
“There are nice things on the other side,” says Simon. “Many women are thrilled to not have periods anymore, or to no longer worry about pregnancy. It’s not all negative, but you need to understand that eating the right kinds of food can play a huge part in helping you live your best life during menopause.”
