The Role of Nutrition in Menopause Symptoms Relief
A menopause-specific nutrition plan can help you alleviate symptoms of menopause, control your weight, and ward off health risks associated with this stage of life. You can live a healthy productive life post-menopause, following these three steps. First, it’s important to understand all aspects of this natural condition in a woman’s life. Second, use a nutrition plan specific to your needs. The third solution is to talk to an endocrinologist to assess your hormone needs.
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Step One: Get Informed
- The three Stages
- Increased health risks
- The role of nutrition in your treatment plan
- Hormones
- Resources: links to reliable educational material
Most health professionals agree that menopause is officially started after a woman has skipped 12 consecutive cycles (one year without a period.) But it’s actually a phase divided into three stages which can last anywhere from 3 to 10 years.
Watch the interview with Dr. Simon, an endocrinologist specialized in women’s health.
There are Three Stages of Menopause:
Perimenopause or the transition period. Because it can take from a few months to several years — up to ten. During this time, the ovaries produce less and less estrogen. A woman in perimenopause may experience irregular periods, hot flashes, mood swings, depression, sleep disturbance, or fatigue.
Menopause is when the menstrual cycle is permanently stopped. After a complete year without a period, a health professional establishes the diagnosis. In this stage, ovaries no longer release eggs and estrogen production is dramatically reduced. This stage usually occurs between 45 and 55—unless it’s provoked early by other factors such as genetics, cancer treatment, surgery, etc…
Postmenopause. This is the last phase which continues to the end of a woman’s life. In this phase, there are no more hot flashes, the mood is more stable and the symptoms are fewer and less severe. However, more serious health problems can develop over time due to lack of estrogen.
Common Health Risks Association with Menopause
- Weight gain
- Belly fat accumulation (even without significant weight gain)
- Heart disease (cholesterol and blood pressure elevation)
- Chronic fatigue
- Sleep disorder
- Sexual dysfunction: Low sex drive, vulvudenia, stenosis, vaginal dryness
- Change to hair (dry, brittle, thinning)
- Osteoporosis
Step Two: Nutrition
The Role of Nutrition in Your Treatment Plan
As we age, a sound personalized nutrition plan can strengthen many areas of your health, mental and physical. Menopause introduces many changes in the body and without management, it will speed up aging and make everyday life not so enjoyable. Scientists recommend a balanced diet and a healthy lifestyle to reduce the risk of many illnesses triggered by menopause (cardiovascular disease, insulin resistance, high blood pressure, and osteoporosis.)
“In a holistic approach to the care of healthy menopause, changes in the physiological processes, which occur as a result of the drop in estrogen levels, should also be followed by changes in the diet.”(1)
Nutrition is Your Best Ally in Three Areas
Weight control. A diet rich in fiber, antioxidants, and micronutrients while low in fat and carbohydrates, will keep the weight stable and prevent metabolic syndrome (increase in blood pressure, cholesterol, and glucose.) A healthy eating plan that meets your nutritional needs will also slow down aging and prevent chronic illness. Because we all eat, every day, proper nourishment should be the first on the list of things to address.
Dr. Traci C. Johnson recommends a “Plant-based foods that have isoflavones (plant estrogens) work in the body like a weak form of estrogen. For this reason, soy may help relieve symptoms, although research results are unclear. Some may help lower cholesterol levels and have been suggested to relieve hot flashes and night sweats. Isoflavones can be found in foods such as tofu and soy milk.”(2)
Mood swings. This is where proper supplementation can go a long way. Good quality magnesium, zinc, vitamin B complex, and vitamin C can support neurotransmitter function and boost the production of serotonin—the happy hormone. Herbal supplementation such as L-theanine, Valerian, passion fruit flower extract, and lavender can relieve anxiety and promote restful sleep. But since supplements are not regulated, they must be obtained from a health professional, such as a functional medicine doctor or nutritionist. The ones found in the grocery store or Amazon, may not have the proper dosage or may have harmful ingredients.
Chronic fatigue. A metabolic test can uncover deficiencies and which specific changes need to be made. Thyroid status, vitamin D level, and adrenal health are all areas that need to be checked and supported to reduce fatigue. Your clinical nutritionist can review your tests, identify problems, discuss solutions with you, and establish a comprehensive plan specific to your needs. Once they start their nutrition plan, our clients see results within 3 weeks.
A healthy sex life is possible at any age.
Step Three: Hormones
Osteoporosis, sexual dysfunction, and hair loss. An endocrinologist can assess your hormone needs (estrogen, progesterone, thyroid hormone) and devise a treatment plan. There are excellent treatments for osteoporosis that can stop or reverse the disease. Please watch the video above for more information about osteoporosis and sexual dysfunction.
Resources:
To learn more about menopause, you may visit the sites below which provide accurate and reliable information about this natural stage of life.
The Menopause Society is an independent, and evidence-based resource for healthcare professionals, researchers, and the public, and strives to lead the conversation about improving women’s health and healthcare experiences during the menopause transition and beyond.
James A. Simon, MD, CCD, MSCP, IF, FACOG
Dr. James Simon is a board-certified ob/gyn, and reproductive endocrinologist. He also holds certifications as an AASECT-Certified Sexuality Counsellor and Menopause Society-Certified menopause specialist.
The Importance of Nutrition in Menopause and Perimenopause—A Review/
This scientific article investigates the benefits of nutrition and a holistic approach to the care of menopause
Foods to Help Menopause Symptoms
WebMD article covers many aspects of menopause, including supplementation and diet.
1. Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A., & Várbíró, S. (2023). The Importance of Nutrition in Menopause and Perimenopause—A review. Nutrients, 16(1), 27. https://doi.org/10.3390/nu16010027.
2. Menopause and good nutrition. (2022, August 11). WebMD. https://www.webmd.com/menopause/staying-healthy-through-good-nuitrition