A Dietitian’s Guide to Nutrition During Menopause

Menopause is when a woman has gone exactly twelve months without a menstrual period. However, before this point, a woman’s hormones can fluctuate and menstrual cycles become less stable during a transitional stage called perimenopause. During this stage, there is a significant decline in several hormones, while others rise rapidly. The hormonal changes that occur during this time period can have an effect on almost every system in the body.

While there is no single diet that works for everyone, there are many foods that can support your body through these changes and help you feel your best during this stage of life. Let’s discuss the nutrition priorities to address during menopause, including what foods to eat more of and what foods to limit.

You can support your body through these hormonal changes by seeking out various nutrients.

Protein intake, while important for all individuals wanting to adopt a healthy diet, is especially key for preserving muscle mass as we age1. Fiber can not only benefit digestion and gut microbiome makeup, but it also has a large role in blood sugar regulation and heart health2. Calcium and vitamin D can nurture bone health3, while magnesium can support sleep and mood4.

Beyond these nutrients, there are a select few ingredients that contain compounds that may be particularly beneficial for this stage of life.

• Maitake mushroom is rich in beta-glucans that help support immune function5.
• Diindolylmethane (DIM) is a naturally occurring compound found in cruciferous vegetables that helps support estrogen metabolism6.
• Red maca is rich in antioxidants that can support healthy aging7.
• Holy basil supports a healthy cortisol response, which can promote a sense of calm8.

Together, these nutrients can nourish your body through menopause.

A menopause-friendly plate looks a lot like a general healthy plate:

• ½ plate: vegetables and/or fruit
• ¼ plate: lean protein
• ¼ plate: whole grains or starchy carbohydrates
• Add: healthy fats like olive oil, avocado, nuts, or seeds

One should prioritize whole foods and minimize consumption of processed foods. This is particularly important for women experiencing perimenopause because processed foods are typically very high in added sugars and these sugars can significantly affect your energy levels due to blood glucose fluctuations.

Instead, it’s recommended to consume one half of a plate of produce, either fruits or vegetables at each meal. The other half of the plate should contain lean protein and whole grains or starchy carbohydrates respectively. This can look like a vegetable egg scramble with berries and whole grain toast or grilled chicken with roasted brussels sprouts and sweet potato. The types of lean proteins, produce, and whole grains are up to you, but the allotted portion sizes are essential to create a nutritionally balanced meal.

It’s important to note that if any of these symptoms are negatively affecting your quality of life, it’s best to seek out help from a licensed healthcare professional. Additionally, if you have any worries about your decreasing bone density, a provider can evaluate your individual risk by reviewing your labs and DEXA scans. Lastly, if you notice persistent fatigue, unexplained weight loss, or want to discover your hormone replacement therapy options, meet with your physician to discuss these concerns.