The Importance of Nutrition in Menopause and Perimenopause: Key Strategies for Health & Wellness
Menopause and perimenopause bring about significant hormonal changes that can impact metabolism, heart health, bone density, and overall well-being. A review published in Nutrients (December 21, 2023) highlights the crucial role nutrition plays in navigating this transition. By making intentional dietary and lifestyle choices, women can better manage symptoms, maintain a healthy weight, and support long-term health. Here’s how:
Establish a Daily Eating Routine
Maintaining a consistent eating schedule can help stabilize blood sugar levels and regulate the body's circadian rhythm. Instead of skipping meals or eating sporadically, aim for balanced meals divided throughout the day. This approach supports steady energy levels, reduces cravings, and enhances metabolic function.
Embrace a Healthy Diet
Focus on nutrient-dense foods to fuel your body and promote overall health. Avoid refined sugars and instead prioritize:
A variety of fruits and vegetables for vitamins, minerals, and antioxidants.
Lean proteins like chicken, fish, and plant-based sources to support muscle mass.
Whole grains to provide sustained energy, and fiber for digestive health.
Healthy fats from sources like avocados, nuts, and olive oil to support hormonal balance.
Prioritize Heart Health
Cardiovascular disease risk increases after menopause due to hormonal shifts. To promote heart health:
Reduce salt intake to ≤5g/day, opting for herbs and spices for flavor.
Limit red meat and choose lean protein sources.
Incorporate omega-3-rich foods such as fish, flaxseeds, and walnuts to support heart function and reduce inflammation.
Support Bone Health
Hormonal changes can lead to bone loss, increasing the risk of osteoporosis. Protect bone density by:
Ensuring adequate calcium and vitamin D intake through diet or supplements.
Engaging in regular strength training to maintain bone strength.
Reducing or eliminating alcohol consumption, as excessive intake can weaken bones.
Boost Immune Function
A well-functioning immune system is essential for overall health. Support immunity by:
Consuming sufficient vitamin C (found in citrus fruits, peppers, and berries).
Getting enough B vitamins to support energy metabolism.
Ensuring adequate protein intake, which plays a key role in immune function.
Stay Hydrated
Proper hydration is vital for digestion, metabolism, and overall health. Aim for at least 1 oz of water per 2 lbs of body weight, adjusting based on activity level and climate. Drinking enough water can help manage bloating, improve energy levels, and support cognitive function.
Manage Weight Effectively
During perimenopause and menopause, fat-free mass tends to decrease while visceral fat tends to increase. To maintain a healthy weight:
Engage in regular physical activity, including strength training and cardiovascular exercise.
Practice mindful, balanced eating, avoiding extreme dieting or restrictive approaches.
Prioritize protein intake to help preserve muscle mass and support metabolism.
Improve Sleep Quality
Sleep plays a critical role in metabolism, appetite regulation, and nutrient absorption. To improve sleep:
Establish a consistent bedtime routine to regulate your circadian rhythm.
Limit screen time before bed and create a relaxing sleep environment.
Avoid heavy meals and caffeine close to bedtime to prevent sleep disturbances.
How a Coach Can Help
The research is clear—sustainable health changes matter! As a dedicated fitness and nutrition coach experienced in perimenopause and menopause, I provide research-backed guidance to help you build sustainable habits, gain knowledge, and achieve long-term success. Let’s create a plan that fits your lifestyle and supports your health goals. Ready to get started? Let’s connect today! Send me an email at jalynnlifestyle@gmail.com so we can schedule a chat.