Menopause and Nutrition
Our bodies need good nutrition during every life stage, but during Peri-menopause and menopause, it is especially important to reevaluate nutrition to help manage symptoms and safeguard health long-term.
Hormonal changes remain unseen to the outside world and the people around us, but getting the support you need to manage your diet and nutrition can make a significant difference to how you are feeling and your energy levels. Most importantly, it can empower you during your menopause journey to better understand what your body needs now and in the long term.
Menopause is a time of change in a woman’s life, marking the end of fertility. It usually occurs between the ages of 45-55 years and is defined as occurring 12 months after the last menstrual period. The period leading up to menopause is called peri-menopause, when the level of hormones, particularly Oestrogen, starts to fluctuate, and this is often referred to as ‘going through the change”. Menopause affects everyone differently, but as the level of Oestrogen in the body falls, it can commonly cause symptoms such as weight gain, particularly around the middle, hot flushes, night sweats, irritability and changes to mood, poor concentration and brain fog, tiredness, headaches, joint pains or irregular periods.
Nutrition and lifestyle changes play an important role in helping women reduce menopausal symptoms and protect their health in the long term, reducing the risk of heart disease and bone health.
Top tips to get you started:
Keep a regular meal pattern – avoid missing meals.
Keep the balance- At each meal, aim to include a source of protein, carbohydrates and lots of colours (veg/salad and fruits).
Aim to include at least five portions or more servings of fruits and vegetables every day.
Include calcium-rich foods for your bone health.
Choose whole grains – good sources include oats, wholegrain cereals and breads, as well as pulses like lentils, chickpeas, and beans are all excellent sources.
Reduce your saturated fat, Choose lean cuts of meat, trim off any excess fat from meat and limit processed meats. Choose unsaturated fats such as rapeseed, olive & sunflower oils/spreads.
Aim for at least two portions of oily fish every week. Oily fish includes tinned sardines, mackerel, salmon, fresh tuna, trout and herring.
Regular exercise.
By consulting with one of our expert registered Dietitians, you will equip yourself with the knowledge of a nutritionally balanced vegetarian diet and reach your health goals.
In principle, changes can appear straightforward, but so many other factors influence what we eat, when we eat and why we eat. Speaking with a Dietitian who understands the impact of menopause can help support you during your journey to help.