Tips for Tackling Menopause

Tips for Tackling Menopause

It’s not just hot flashes and mood swings you have to worry about during menopause. As estrogen levels decrease, it causes changes that can increase the risk of developing cardiovascular disease, metabolic syndrome, type 2 diabetes, and osteoporosis. The good news is that all these risks can be reduced by some easy lifestyle modifications.

General Recommendations:

• Regular exercise that incorporates strength training helps reduce the number and intensity of hot flashes and with weight management.

• Hormone changes may make you feel less thirsty, but make sure you’re getting in at least 2 liters of water each day! Staying hydrated is essential for regulating heat balance, detoxification, and keeping your GI tract healthy.

• Hormone changes also increase levels of LDL (bad) cholesterol and blood lipids. Try to focus on eating omega-3s and unsaturated fats and avoid saturated fats.

• Important nutrients: vitamins B, C, and D, beta-carotene, calcium, magnesium, potassium, and selenium

  
  

  To help prevent osteoporosis:

• Strength train and maintain an exercise routine.

• Get in your calcium and vitamin D.

• Daily supplementation with both vitamin D (500-800 IU/day) AND calcium (1000-1200 mg/day) is the more effective than either by itself.

  • If you already get in calcium through your diet, you probably do not need to supplement.

• Stop smoking and limit or stop alcohol consumption.

Foods to eat to help manage symptoms:

• Calcium-rich foods like dairy, canned fish, and tofu

• Lean proteins like chicken breast, Greek yogurt, cottage cheese, and fish

• Soy products

• Seeds, nuts, legumes, and beans

• Fruits and veggies, especially leafy and cruciferous veggies (spinach, kale, collard greens, cabbage, broccoli, cauliflower, radishes)

• Probiotic-rich foods like yogurt, kefir, kombucha, tempeh, and kimchi

  
  

  To alleviate hot flashes, avoid:

  • Caffeine

  • Spicy foods

  • Alcohol

    
    

    To help prevent weight gain:

  • Limit starchy carbs (pasta, white bread, potatoes, rice) and added sugars from drinks, desserts, and processed foods.

    o * But don’t cut out carbs altogether! Aim for at least 120g/day (unless otherwise directed by a medical professional or RD) from veggies, fruits, and whole grains.

  • Prioritize protein and get some in at every meal and snack.

    Focus on eating a well-balanced diet with lots of protein and fiber like the Mediterranean Diet, getting in your water, and if you are not already, starting a good exercise routine that incorporates some strength training!

    
    
    
    

    Here are some great recipes to try!

    
    

    Whipped Cottage Cheese with Raspberries & Granola

    

    
    

    Strawberry Yogurt Chia Pudding

    

    
    

    Tofu Quinoa Bowl

    

    
    

    Salmon with Bell Peppers and Quinoa