Nourishing Your Journey Through Menopause and Beyond

As we sail through menopause, our bodies whisper (sometimes shout) the need for a little extra care.

The changes are real: hot flashes, mood swings, and a metabolism that’s decided to take things a bit slower.

But here's the secret—the power to feel amazing during this time might be on your plate!

Let's dive into a world where food is more than just fuel; it's a way to navigate change through delicious and intentional choices.

“You are what you eat” is a common trope we’ve heard over the years.

When you’re sick, you might eat chicken soup to soothe an aching body.

When you’re feeling tired, you might prioritize protein and whole foods.

The same is true when you’re experiencing symptoms of menopause. What you eat can significantly impact how you feel.

In an article by the Cleveland Clinic, women’s health specialist Lynn Pattimakiel, MD, lays out why nutrition plays such an important role in managing menopause symptoms and lists foods to try and some to avoid.

The Mediterranean diet is suggested as a good all-in-one meal plan that emphasizes lean proteins, whole grains, and a variety of plant-based foods.

Dr. Pattimakiel highlights the value of having a balanced approach to nutrition and stresses the importance of not pushing yourself to stick to extreme diets. The goal is to find something that improves your overall well-being while fitting into your lifestyle moving forward.

“We want to be realistic about what is sustainable long term,” says Dr. Pattimakiel. “So, we want to make changes that you can make now and continue going forward.” Following an attainable nutrition plan will carry you through menopause and beyond.

Here are some of the foods to prioritize with the Mediterranean diet:

🥛Calcium-rich Foods:

• Skim milk
• Cow’s milk
• Soy milk
• Yogurt
• Low-fat cheese

🥬 Vegetables:

• Spinach
• Turnips
• Collard greens
• Broccoli
• Cauliflower
• Asparagus
• Brussels sprouts
• Kale

🥩 Lean Protein:

• Grilled chicken
• Tuna
• Turkey
• Lean beef
• Tofu
• Lentils
• Beans

💊 Supplements to Consider:

• Calcium pills (if dietary intake is insufficient)
• Vitamin D (to aid calcium absorption and improve bone health)
• Black cohosh (helps with night sweats and hot flashes for up to six months)
• Wild yam (though its effectiveness on menopause symptoms is still under research)

Of course, with any change to your diet or when considering supplements, it’s best to consult your doctor before making any changes.

Here are some things to avoid according to the Mediterranean diet:

• 🌶️Spicy Foods: Such as cayenne pepper, hot salsa, and jalapeño peppers, to prevent triggering or worsening hot flashes and night sweats.
• ☕️Caffeine: Found in coffee, and some sodas, which may exacerbate hot flashes and interfere with sleep.
• 🍷Alcohol: Especially in the evening, as it can intensify hot flashes, night sweats, and sleep disturbances.
• 🍝Carbs and Starchy Foods: Including pasta, white bread, potatoes, and rice, which can contribute to weight gain due to a slower metabolism during menopause.
• 🍩Processed Foods and Sugars: These can also lead to weight gain and make it harder for your body to process, turning quickly into sugar in the body.

Embracing this journey with thoughtful nutrition is not just about managing menopause; it's about nurturing your body, soul, and future. The food you choose is the fuel for your next adventure. Here's to a balanced diet that lights up your path to wellness, illuminating the beauty of your midlife transformation!

The Mediterranean diet is all about moderation and common sense principles. In this video, Dr. Anna Pleet walks you through an entire day of Mediterranean diet meal ideas.

She offers several ideas for each meal of the day and breaks down the benefits of incorporating them. If taking on a whole day of the Mediterranean diet seems overwhelming, start with just one meal.

Many appreciate the Mediterranean diet's inclusion of wine, yet even a casual glass can trigger unwelcome symptoms for some. We share some strategies for managing this in our blog. Read more here!

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