In This ArticleView AllIn This ArticleMenopause & NutritionTop 5 NutrientsOther Tips
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Menopause & Nutrition
Top 5 Nutrients
Other Tips
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Photo:Jason Donnelly
Jason Donnelly
If you are undergoing the menopausal transition or you are already menopausal (or you have a loved one in this stage of life and you want to support them), it is important to know which nutrients should be top priority. In this article, we’ll delve into the top nutrients dietitians recommend to help manage the changes that often accompany this stage of life. Whether you’re looking to reduce the frequency of hot flashes, support healthy bones or maintain a healthy heart, we’ll cover a spectrum of nutritional strategies that may bolster your well-being.
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Menopause and Nutrition
Menopause is a significant milestone in a woman’s life, marking theend of her menstrual cyclesafter twelve consecutive months without a period, and signifying the closure of her reproductive years. This phase occurs due to the natural decline in the function of the ovaries, leading to a decrease in the production ofhormones like estrogen and progesterone, which are essential for regulating the reproductive system. During perimenopause—the transitional stage leading up to menopause—folks may experience irregular menstrual cycles and a variety of symptoms as the body adjusts to changing hormone levels.Understanding this biological process can help normalize the experience and better prepare people for the changes that accompany menopause.
Beyond the cessation of menstruation, menopause has broader implications for one’s health and well-being. “Menopause is a time of drastic hormonal changes which can impact metabolism, cardiovascular health, bone and muscle health, and brain health,” sharedMelissa Azzaro, RDN, LD,a New Hampshire-based registered dietitian who focuses on hormone health. Physical symptoms such as hot flashes, night sweats and sleep disturbances are common and can significantly impact quality of life.
“Emphasizing certain nutrients can help manage symptoms of menopause and lower risks for serious consequences like diabetes, heart disease and osteoporosis,” shares Azzaro. With changes in hormone levels and the natural aging process, ensuring an adequate intake of essential nutrients becomes even more vital. Additionally, some nutrients that were once an afterthought should now become a bigger priority.
The Top 5 Nutrients for Menopause
Most nutrition experts would agree that it’s important to focus on way more than just five nutrients during menopause—one’s overall eating pattern is still the most important thing. That said, certain nutrients become even more critical during this stage. To provide a clearer picture, we consulted dietitians for their recommendations, and here are five key nutrients they suggest prioritizing during menopause.
1. Fiber
As people transition through this phase, they often experience changes in metabolism, which canaffect weight and cardiovascular health. “People who consume the most fiber tend to weigh less than those who consume less,” per Azzaro. “Fiber also helps keep a healthy gut microbiome thriving, which can have far-reaching impacts on glucose regulation, metabolism, mood and more,” shared Azzaro.
Data published inMenopausesuggests that fiber intake may also be linked to a reduced risk of depression among women undergoing the perimenopausal transition.
2. Protein
As women experience hormonal changes associated with menopause, there is a natural decline in muscle mass, which can lead to potential weight gain and strength loss.“Protein is important to get enough of during menopause because it can help preserve lean body mass [muscle] as we age. This protects long-term strength and mobility as well as bone health. Additionally, protein is a satiating nutrient and can help keep blood sugar levels more balanced,” adds Azzaro.
Data published inNutrientsshowed that combining plant- and animal-based sources of protein with physical activity had the best effect on bone health.
Scheinman shared that, in her experience, most menopausal women are not getting enough protein in their diet. “A good place to be is about 1 to 1.2 grams of protein per kilogram of body weight. For most women, aiming for about 30 grams of protein a meal and 15 grams per snack will help you get pretty close to your protein goals,” she advised.
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3. Omega-3 Fatty Acids
Data published inClinical Therapeuticsshowed that among postmenopausal women, supplementation with omega-3 fatty acids resulted in a significant reduction in triglyceride concentrations and a modest elevation in HDL “good” cholesterol levels.
Mentally and emotionally, omega-3 fatty acids may be beneficial due to their potential effect on mood and cognitive function. Data suggest that they may help reduce the risk of mood disorders, such as depression and anxiety, when taken in supplement form.Omega-3s also support brain health, possibly enhancing cognitive clarity and focus during a phase of life that many people find challenging.
4. Calcium
In addition to supporting bone health, calcium also contributes to other vital bodily functions during menopause. It plays a role in blood clotting, muscle contraction and nerve function, all of which are essential for overall well-being. It is suggested that menopausal women aim for a daily intake of 1,200 milligrams of calcium, which is a greater quantity than what is recommended for younger adults.Dietarysources of calciuminclude dairy products, leafy greens, fish, nuts, soy and fortified foods. Note if you opt for calcium supplements, it is suggested to avoid taking a dose that exceeds 500 milligrams in one sitting. This is because the body can only absorb a limited amount of calcium at a time, making larger doses less efficient.
5. Magnesium
“Demand for magnesium increases during menopause,” sharedJohanna Katz, M.S., RDN,a Florida-based registered dietitian. While the recommended intake for this nutrient doesn’t change once one reaches menopause, she suggests that consuming the recommended 320 milligrams per day is even more important.“Magnesium is involved in over 300 enzymatic actions in the body, and almost half of the U.S. population is deficient,” she explained.
Katz highlighted that one reason why magnesium is so important during menopause is because bone health becomes a greater focus. “Rates of osteopenia and osteoporosis rise significantly during this life stage,” she added. “Magnesium is a key regulator of converting vitamin D to the active form 1-25 dihydroxyvitamin D, and without [active] vitamin D, calcium cannot be properly absorbed in bone,” she explained. Data published inNutrientsshowed that, among a sample of postmenopausal women, the administration of magnesium resulted in significantly increased vitamin D levels.
5 Supplements You Shouldn’t Take for Menopause, According to Dietitians
Other Tips for Supporting Healthy Menopause
Along with focusing on key nutrients, here are some other habits to consider adopting during this life stage:
The Bottom Line
Incorporating certain nutrients into the diet during menopause can be a game-changer for overall health and well-being. Essential nutrients like fiber, protein, magnesium, calcium and omega-3 fatty acids play a crucial role in a variety of health concerns that arise during this life stage, including maintaining bone density, supporting cardiovascular health and reducing inflammation. Embracing a nutrient-rich diet during this pivotal stage of life not only promotes physical vitality but also may enhance emotional resilience, paving the way for a healthier, more fulfilling journey through menopause and beyond!
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