Nutrition Tips to Balance Hormones in Menopause
Menopause, it’s an unavoidable normal part of life and aging for women. Yup I said it, aging. Aging is one of those words we often shudder at the thought. But what if we shift our mindset around aging and menopause? Always looking back to when you were younger looking back on your past keeps you from being in the here and now. I think it’s fair to say you’ve accomplished a lot in your life and and have a lot more to be proud of in you then you realize. SO let’s talk nutrition tips to balance hormones in menopause and perimenopause and embrace this natural shift with confidence because it’s a normal part of aging, gaining wisdom and becoming more confident in who you are.
First, menopause “officially” starts 12-months after your last period. MENstrual cycle PAUSEs—for good. It’s not a disease to be treated, but rather a normal stage of life which I mentioned above. The average onset is around the age of 51 but it can start sooner for most.
Menopause doesn’t happen overnight, though. There are usually a few years of the menopausal transition, called “perimenopause.” Perimenopause often starts in the early- to mid-40s. This is when you may start feeling symptoms like:
- Weight gain—especially around the midsection
- Hot flashes and night sweats
- Difficulty sleeping
- Moodiness
Once perimenopause finishes and menopause officially begins, there are increased risks in women for heart disease and osteoporosis.
But why does this even happen? Some of the reasons behind all these changes include your changing hormones, metabolism, stress levels, and lifestyle. These shifts in hormones, like lower estrogen levels, influence these risks. There are ways to reduce these risk factors and reduce these pesky symptoms of perimenopause and menopause.
Nutrition plays a big role because as your body goes through these changes your nutritional needs also change. Here are some expert nutrition tips to help you balance your hormones in menopause.
Nutrition Tips for Menopause
Drink enough fluids
As you age, you may slowly lose your sense of thirst. This means you can become less hydrated without even noticing it, through no fault of your own. Plus, some key menopausal symptoms may be improved simply by drinking more fluids. If hot flashes, night sweats, vaginal dryness, or bladder infections are affecting you, try drinking at least six 8-oz glasses per day to help hydrate you. Drinking water helps balance hormones in menopause. Ideally, that drink is water, herbal tea or seltzer.
Avoid/Limit alcohol
Alcohol can worsen hot flashes and make it harder to stay asleep. It can also increase your risk of getting or worsening many health conditions. Not to mention it can make you forgetful and confused, and can even lead to loss of muscle mass, balance problems, falls, and accidents. For females it’s one serving of alcohol a day which is the equivalent to 4oz of wine, 1 oz of hard liquor or an 8 oz beer. If alcohol is something you go to when you need to unwind, try an herbal tea such as lemon balm, chamomile or ashwagandha to calm any frazzled nerves.
Cut down on spicy foods, caffeine, and sugar
If hot flashes bother you, some common triggers are spicy foods and caffeine. When it comes to sugar, the simplest way to cut down is to replace sugar-sweetened drinks with water or herbal tea. I’m a believer of everything in moderation, I love dessert and I am first to say I have dessert everyday whether it’s dark chocolate, a cookie or some frozen treat. Enjoy a daily dessert, opt for smaller portions or even half-sized desserts and give yourself permission to enjoy dessert. When you lift that restriction mindset around food, you’re less likely to crave them.
If you struggle with restriction and binging, studies show there is increased menopausal symptoms. We’re talking hot flashes, night sweats, muscle and joint problems, and bladder issues. So cutting down on spicy foods, caffeine and finding that balance with sugar and dessert foods can help balance hormones in menopause.
Be mindful of your hunger and fullness
Eat consistently throughout the day, that means every 3-4 hours which helps balance hormones in menopause. Going too long without eating can increase brain fog, tiredness, decrease energy levels and affect insulin levels. So take time to eat undistracted. Put down the phone, stop working, you deserve to nourish yourself! But also notice when you’re getting full. Most of your energy intake should be during the day when you’re running around and the most active. Often times lunch is skipped or an afterthought, but it’s actually one of the most important meals of the day! If lunch is often skipped, dinner becomes the larger meal of the day and eating a large meal at night can increase those menopause symptoms.
Eat higher quality foods
Include more high quality foods into your day. (i.e., nutrient-dense foods). These include fruits, vegetables, and whole grains. When it comes to protein for your muscles and bones, eat legumes, nuts, seeds, fish, and/or poultry.
A recent study showed that menopausal women who ate the most greens had the fewest complaints about typical menopausal symptoms like hot flashes which equals more balanced hormones in menopause.
By eating more nutrient-dense foods, you’ll get more vitamins, minerals, fiber, and protein—all of which are very important to maintain your health at and beyond menopause.
[Pro Tip/Fun Fact]: Your bones love calcium and vitamin D. Some of the richest sources of these are dairy products, fish with bones, and foods fortified with these nutrients (check your labels).
What about soy and phytoestrogens?
Lastly, I get this question a lot. What about Soy? Phytoestrogens are plant compounds that mimic the effects of estrogen—the hormone that your body slows down the production of during menopause. Soy is the best-known food containing these phytoestrogens and is often recommended for menopausal symptoms like hot flashes. The answer is to include soy like tofu, edamame and tempeh because it’s a rich source of phytoestrogens, protein and calcium. Other foods rich in phytoestrogens are broccoli, flax seeds, sunflower seeds and dried apricots.
When it comes to nutrition, a few simple changes can help you balance hormones in menopause and perimenopause. Be sure to drink enough fluids, limit alcohol; cut down on spicy foods, caffeine, and sugar; eat smaller quantities of higher-quality food; and have soy if you enjoy it, but don’t expect it to miraculously solve any bothersome menopausal symptoms.
In addition to nutrition it’s important to carve out that time for self-care, doing something you enjoy that makes you happy and including movement you enjoy whether it’s a cycle class, yoga, walking, weight lifting.
If menopausal symptoms are bothering you, book an appointment with me to see if my program/service can help you.
On Tuesday October 24th at 7pm I’ll be hosting a fundraiser event alongside Dr. Lisa Campanella-Coppo.
Menopause a Functional and Nutritional Approach To Embracing the Challenges
Register here all proceeds go to Susan G. Komen Foundation
Written by Marissa Perrotta Registered Dietitian Nutritionist and Yoga Teacher Owner of Peaceable Nutrition & Wellness in Wayne, New Jersey.
