Menopause is a significant transition in a woman’s life. Furthermore, it’s a time to take a step back and figure out how to support yourself and your changing hormones at this stage. Let’s face it, things just aren’t the same as they used to be. Things like weight gain that seems impossible to lose despite your efforts, mood swings, brain fog, hot flashes, and nights sweats start creeping into your daily life. We have a choice to make ladies. We can sit back and just accept it as a part of life OR do something about it.
Personally, I have chosen to take action. I hope you have too! The fact that you are reading this tells me you are searching for answers and that’s the first step. Keep going! One of the best ways to efficiently fight these symptoms is through proper nutrition. It’s really a combination of things like proper nutrition, exercise, quality sleep, hydration, and self-care but if you can get a handle on the nutrition part, I think the other things will start to fall into place.
At this stage in life proper nutrition may look a bit different than what you are used to. It’s not about eating less; it’s about nourishing your body with the right combination of foods to support this transition. Your body needs support in maintaining hormone balance. When balance occurs, the discomforts of menopause will ease, and you’ll be free to live your best life without those pesky symptoms slowing you down. Isn’t that what we are striving for? Let me show you how!
Understanding the Role of Nutrition in Hormone Balance
Think of your hormones as messengers. They carry messages throughout the body to regulate everything from our mood to our metabolism. When the body undergoes significant hormonal shifts such as menopause, particularly with estrogen and progesterone levels, regulation of these functions becomes impaired. These fluctuations and imbalances can cause a myriad of uncomfortable symptoms that leave us feeling tired and defeated. However, with a few tweaks to your nutrition plan you can stabilize your hormone levels and reduce, possibly even eliminate these symptoms.
Key Nutrients for Hormonal Balance
Phytoestrogens:
Plant-based compounds that mimic estrogen in the body are called phytoestrogens. By adding foods rich with these compounds to your daily meal plan you can help balance declining estrogen levels. This in turn can reduce hot flashes and night sweats. So which foods contain phytoestrogens you ask? Great question! I like adding flaxseeds and berries to my morning smoothie or breakfast bowl to start my day with the power of phytoestrogens on my side. Other great options include peaches, dried fruit, cruciferous veggies, garlic, soybeans, edamame, tofu, and tempeh.
Omega-3 Fatty Acids:
Omega-3s are well known for their anti-inflammatory properties. Much like phytoestrogens, these fatty acids may decrease menopausal symptoms such as mood swings and depression by supporting brain health as well as reducing inflammation. Good sources of omega 3’s can be found in fatty fish such as salmon, mackerel, and sardines as well as chia seeds, flaxseeds, avocado, and walnuts.
Fiber:
A nutrition plan that is high in fiber helps to regulate blood sugar levels. This is important because regulated blood sugar translates to more balanced hormones. Eating foods like whole grains, fruits, vegetables, and legumes at every meal will ensure you are getting your daily fiber intake. In addition to regulating blood sugar and balancing hormones, fiber can help digestion and aide in weight loss which are also common concerns during menopause. So get your fiber ladies!
Magnesium:
Magnesium is a mineral whose role is hormone production as well as regulation. Having trouble sleeping at night? Anxious? Moody? Try adding magnesium to the mix to alleviate these symptoms. Foods rich in magnesium include leafy greens, nuts, seeds, and whole grains.
Vitamin D and Calcium:
Osteoporosis becomes a valid concern as estrogen levels drop in women going through menopause. How do you decrease that risk through nutrition? The answer is vitamin D and calcium rich foods. Vitamin D aides in calcium absorption as well as boosts your immune system and calcium helps hormones get into your bloodstream as well as with blood flow.
You need these two nutrients working together to maintain strong, healthy bones. To ensure you get your daily dose, add more dairy products, salmon, tuna, and leafy greens to your meals and snacks. You may even consider a supplement if you are unable to get what you need through food. If you go this route, I suggest finding a brand with vitamin K2 to help with absorption of vitamin D.
B Vitamins:
B vitamins, specifically B6 and B12, are essential in the role of energy production and cognitive function. Feeling sluggish and unable to think clearly? You may be low in B vitamins. The solution? Add foods like eggs, poultry, and fish to your daily eating routine. This will also support your adrenal system, which helps you manage stress and hormone production.
Protein:
Last but certainly not least, let’s talk about the powerhouse that is protein. Protein is responsible for building and repairing muscle tissue, including those involved in hormone production and regulation. Protein becomes very important during menopause because protein keeps us from losing our muscles and strength at a time when that is happening at a faster rate.
Think of it this way, muscles burn more calories even during sleep so we want to keep our muscles strong and working for us to help keep us active as well as a healthy weight. Aim to eat 30g of lean protein at each meal. That might sound like a lot if you aren’t used to eating that much but trust me, it makes a BIG difference.
Start by taking account of what you eat now. Keep a food journal for a few days to see where you currently stand. Then increase it by small increments until you reach 30g per meal. You will feel full longer, keep your blood sugars more stable, and curb your cravings between meals all while feeling strong and able. Sounds like a win/win to me!
Foods to Limit for Hormone Health:
I’m a strong believer in enjoying all foods however, some foods support hormone balance, while others disrupt it. Due to this, consider which foods cause you the most grief and begin to reduce and eventually eliminate them if necessary. The following foods are common triggers for most menopausal women:
Processed Foods:
Processed foods are high in sugar as well as unhealthy fats. They often lead to weight gain and inflammation which in turn make menopause symptoms worse. Keep a food journal and monitor symptoms after eating trigger foods. Limit or eliminate the ones that cause you the most harm.
Alcohol:
Experiencing hot flashes, night sweats, or insomnia? Alcohol may be the cause. Alcohol disrupts hormone production and worsens symptoms like hot flashes and sleep disturbances. Experiment with limiting alcohol and see how you feel. I am willing to bet that glass of wine looks less and less appealing as your menopause symptoms fade away. Give it a try!
Caffeine:
This was a HUGE one for me personally. I gave up caffeine in October of 2020 when I realized it may be the reason I was feeling so terrible. After consuming my morning coffee, I was experiencing a sick feeling, and it would actually cause me to gag and feel sick for hours. Every. Single. Day. I just thought I was a stressed mom of 3 and my body was adjusting to coming off working overnights (also not great for sleep during menopause but that’s a whole other topic for another day). Wrong!
Caffeine is known to increase cortisol levels, amp up anxiety, cause sleep issues, AND cause hormone imbalance. I chose to substitute my morning coffee with decaf at first then switched to herbal tea. It has made a world of difference.
I now begin my day feeling healthy and in control instead of wondering where the nearest bathroom is in case I get sick or hoping no one would strike up a conversation because I would gag if I had to talk. Ewww, it’s amazing what we put up with before we take action isn’t it? Even someone who knows better can get caught up in everyday life and not pay attention to the signs and symptoms right in front of them. If you are experiencing disruptive symptoms like I was this is your sign to take control. Experiment and see what feels best to your body.
Balance Hormones by Creating a Meal Plan
A well-rounded, nutrient-dense nutrition plan has a significant impact on how you experience your menopause journey. Here’s a very basic sample meal plan to help you get started and feel your best:
Breakfast:
A smoothie made with your favorite milk or water, a handful of fruit, a serving of protein powder, a handful of leafy greens like spinach or kale, and a tbsp of flax or chia seeds or both. I like the smoothie option because you can make it the night before and you can switch up the flavors to match your mood or the season.
Snack:
A small handful of walnuts with a small piece of fruit like an apple or pear.
Lunch:
A large salad with mixed greens, grilled salmon, avocado, quinoa, and a lemon-tahini dressing.
Snack:
A small piece of dark chocolate with some berries.
Dinner:
Stir-fried chicken or tofu with broccoli, bell peppers, and carrots served over rice or quinoa.
Begin Now: Take Control of Your Hormonal Health
Discomfort and frustration often come to mind when we think about menopause, but it doesn’t have to be that way. By focusing your attention on the right nutrition plan, you can significantly improve your quality of life.
Begin today by incorporating hormone-balancing foods into your daily repertoire and limiting those trigger foods that disrupt your hormonal health. Remember, it’s a process. Start by noticing what you eat and the effects it has on YOUR body. Then go from there. There is no one size fits all meal plan out there so it may take some trial and error. However, it’s never too late to pivot and make the changes that will benefit your specific needs now and in years to come.
Taking control of your nutrition is a powerful first step in managing menopausal symptoms as well as ensuring better overall health and wellbeing. Give your body the support it needs during this transition, your future self will thank you.
Take Action by Getting Support with Your Hormone Health:
Looking for some support to get you started on your journey. Check out my must have Nourish Your Hormones Grocery List.
It’s the perfect pair to this blog post as I incorporate all the things we talked about here including the sample meal plan. Make grocery shopping easy this week! Don’t forget to share with friends!
If you are looking for more hormone supportive recipes check out my past blogs here and here.
When you’re ready for more support check out my 6-week Menopause Mastery Challenge where we cover how to balance your hormones through mindset, creating a menopause mission statement, mindful movement, proper nutrition, selfcare, and reflection. At the end of the 6 weeks you will be equipped with the knowledge you need to succeed during this transition.
Enrollment is open so you can join anytime. Weekly calls will be Q and A style so I can answer your questions and support each of you along your journey. All you need to do is sign up here and I’ll send you the rest of the info you need.
Wishing you much love, health, and happiness,
Christine
