During menopause, our bodies go through significant changes that can affect our diet and weight. It's important to address these changes by focusing on nutrient-packed foods that can maybe improve our symptoms and overall health. I've discovered several foods that have been known to be beneficial during menopause, and I want to share them with you.
Including lean protein sources like chicken, turkey, fish, beans, and legumes in your diet can help you feel fuller for longer periods. Increasing your protein intake can reduce hunger and the likelihood of overeating, which can help manage weight gain. Protein also plays a crucial role in maintaining muscle mass, especially if you follow a fitness program, or even take regular walks.
Almonds are a nutritious snack that offers both protein and fibre. They are an ideal choice for maintaining a healthy weight as fibre promotes digestive health and increases satiety. Almonds are also rich in calcium and magnesium, which support bone health. Additionally, vitamin E found in almonds may provide some relief from mild hot flashes.
Staying hydrated is crucial, especially as we age. Dehydration can lead to low energy levels, exacerbating menopause symptoms. Make sure to drink enough water throughout the day to replenish your body's water content. A simple way to remember to drink water is to keep a bottle with you and set a goal to finish it by the end of the day. Sometimes the ones with a timeline on can be helpful to some people too!
Salmon is rich in omega-3 fatty acids and healthy fats, which are beneficial at any age, including menopause. Research suggests that omega-3s can potentially boost mood and reduce inflammation levels in the body. Increasing your omega-3 intake may help manage mood swings associated with menopause. Salmon is also an excellent source of protein and contains vitamin B12, which regulates serotonin and dopamine, impacting how you feel.
Spinach is a leafy green vegetable that provides a significant amount of magnesium. Magnesium is essential for various bodily functions, including protein synthesis, blood pressure regulation, and muscle and nerve function. Adding magnesium-rich foods to your diet can help reduce stress, anxiety, and insomnia symptoms associated with menopause.
Quinoa is a whole grain that contains protein, fibre, B vitamins, and magnesium. It is a gluten-free grain with higher nutritional value compared to traditional grains. Including quinoa in your diet can help boost satiety levels due to its fibre and protein content.
Bio or Greek Style Yogurt:
Yogurt is an excellent source of Vitamin D and calcium, both of which are essential for maintaining bone health and supporting the proper functioning of your muscles, heart, and nerves. Since Vitamin D isn't naturally found in most foods, it may be beneficial to consider taking supplements to ensure you're getting enough.
Remember, there is no ‘one-size-fits-all’ menopause diet. Every woman is different and may have specific needs and symptoms. It's essential to listen to your body, make mindful food choices, and consult with a healthcare provider or registered dietitian nutritionist for personalized advice and potential dietary supplements.
However, incorporating these nutrient-rich foods into your diet, might just support your overall health and potentially alleviate some menopause symptoms. Prioritise you, your well-being and enjoy the benefits of a balanced and nourishing diet. Even if its only a few minutes a day please, try and find some pockets of time for yourself. Set a daily reminder on your phone even?
By the way, we can all see that there is no chocolate, alcohol or crisps on that list right? But its ok if those days happen. Never think you’ve ‘broken it now’ or ‘failed’ and definitely don’t wait till next Monday to start over - just jump right back on it the next day.
Your body is so forgiving it only wants what’s best for you - so try as much as is possible to ‘fuel’ it right.
You are worth investing in.
Lots of Love
Love Angeline 🦋 x
Angeline Davies is a Fully Qualified Health Coach Specialising in Perimenopause and Menopause.
Accredited By The PCI and The Royal College of General Practitioners.