Managing Menopause Symptoms and Preventing Disease Through Nutrition

Menopause (including peri and post menopause) is a stage of life that can be filled with a lot of change, stress, and confusion for many people experiencing it. Uncomfortable symptoms such as hot flashes, weight gain, emotional volatility and more, make this period of life especially difficult. Furthermore, changes in muscle mass, bone density, and metabolism leave those experiencing menopause at an increased risk for diseases such as cardiovascular disease, and osteoporosis. With all of these symptoms and risks, holistic menopause support is integral in the prevention and management of menopause related issues. An important area of focus for those going through peri menopause, menopause and post menopause is nutrition and dietary support.

Why Nutrition Matters

Nutrition is a vital aspect of overall health at any stage of life, and it can be particularly beneficial in managing menopause symptoms and preventing menopause related diseases. One of the reasons nutrition becomes so important (and difficult) to manage in menopause is

due to changes in metabolism that occur due to the absence of Estradiol (Erdelyi et. al, 2023). Estradiol is a form of estrogen, which plays a crucial role in the reproductive system and maintaining bone density. In menopause, the absence of estrogen slows the metabolism, while increasing hunger, often leading to weight gain and changes in fat distribution (Erdelyi et. al, 2023). These changes to the metabolism can also lead to an increase in inflammation, which leads to bone density loss, increased belly fat, joint pain or stiffness, and cardiovascular issues (Erdelyi et. al, 2023). With all of these changes and risk factors that arise in menopause, research has found that intervention to nutrition is helpful in preventing chronic diseases that are associated with menopause, and managing symptoms.

Diet and Nutrition Considerations

According to registered Dietitian and Nutrition Therapist, Erin Decker, “[because] Estrogen is anti-inflammatory, it’s helpful to focus on an anti-inflammatory diet. This means more fiber, more plants, more color”. She goes on to say “it’s also important to get adequate protein, and focus on weight bearing exercises, in order to support muscle and bone health.” She further states, “Heart health is another priority, since estrogen is cardio protective. Again, higher fiber, heart healthy fats, and regular exercise will help protect against cardiovascular disease”. It's also important to consider focusing on a balanced diet of nutrient dense foods and getting enough calories. Overly restrictive or low calorie diets (less than 1200 calories) can lead to nutrient deficiencies and further problems (Erdelyi et. al, 2023). Maintaining a healthy gut microbiome is also important to reduce gastrointestinal problems and ensure optimal nutrient absorption.

The Academy of Nutrition and Dietetics (eatright.org) recommends prioritizing the following foods:

• Protein- Maintains muscle mass and leaves you feeling full longer

• Whole Grains (containing fiber, b vitamins and magnesium)- Good for bone health, gut health and regulating blood sugar

• Dairy (containing calcium and vitamin D)- good for bone health

• Healthy Fats and Omega 3 Fatty Acids- good for heart health and reduce inflammation.

In addition to focusing on the above food and nutrient sources, it is recommend to avoid: added sugars, saturated fats, sodium, and alcohol.

Are you needing some support in managing menopause symptoms and preventing menopause related diseases? At Mind and Body Therapeutic Connections, we have a comprehensive menopause wellness program that is tailored to support your physical and mental wellbeing for those experiencing perimenopause and menopause. This interdisciplinary program is facilitated by experts in nutrition, fitness, yoga, and mental health to help you reach your goals and stay on top of your health. Our next cohort is set to being the first week of march. Call 919-791-5611 option 3 or email Susan at susann@mindandbodytc.com to schedule your consult today. If you are interested in learning more about bone density and how it can impact your body, join us for our Bone Density Awareness info session, taking place on February 21st at 11am. And on March 14th, at 11am, join us for an informational and interactive Building a Strong Pelvic Floor session to learn information and exercises to maintain a healthy and strong pelvic floor. Visit www.mindandbodytc.com to sign up and learn more about our programs.