Menopause and Nutrition

Prior to menopause, many adult women focus on the nutrition of their children and partner rather than on their personal nutrition. The menopausal transition is an ideal time for women to reflect upon what they are eating, understand how food supports health as a midlife woman, and to make changes to optimize nutrition moving forward. For an overview of healthy eating during menopause, visit the Academy of Nutrition and Dietitics website.

Why is protein important to midlife women?

Women typically lose lean muscle mass after menopause while gaining additional fat. Getting adequate dietary protein (46 grams per day according to the RDA), is important for maintaining lean muscle mass and staying healthy. The Dietary Guidelines for Americans recommend that older adults incorporate a wide variety of protein sources. The guidelines also mention that healthy sources of protein such as lentils, beans, peas, seafood, dairy and fortified soy alternatives are under-consumed while meat, poultry and eggs are over-consumed. I recommend that women try to eat at least some high-quality protein at every meal. For some of our favorite lentil recipes, visit the Food Network’s Best Lentil Recipe webpage. 

I’ve heard that fiber is important for menopausal women to eat. Is that true?

Most midlife women in the United States do not get the 21 grams of daily fiber recommended by nutrition experts. Eating fiber rich foods is important for women during the menopausal transition and beyond, due to its vast health benefits, some of which are listed below. Plant-based foods such as fruits, vegetables, beans, legumes, fiber rich cereals and whole grains are healthy and help you meet your daily fiber goal. If you don’t currently eat a lot of fiber, start increasing the amount of fiber you eat each day slowly (start low and go slow). The Mayo Clinic has great information on fiber on their website. 

Fiber Benefits for Menopausal Women 

• Increases feeling of fullness (may help with weight loss if overweight)
• Decreases blood sugar spikes
• Supports the health of your gut microbiome (good bacteria in your intestines)
• Improves cholesterol
• Decreases risk of heart disease
• Decreases the risk of type 2 diabetes
• May decrease the risk of some types of cancer

What do I need to eat and drink to optimize my bone health?

Women experience a more rapid decline in bone mineral density after going through menopause and thus are at an increased risk for having more fragile bones and conditions such as osteopenia and osteoporosis. In order to prevent excessive bone loss and to do everything you can to keep your bone strong, it is important to get enough calcium and vitamin D in your diet and/or through supplementation. 

Women who are over age 50 should try to get at least 1200 mg of calcium each day. Dairy products often come to mind as calcium rich foods and beverages, but don’t forget about other sources of calcium such as green leafy vegetables, soybeans, enriched breads, and calcium fortified foods and drinks. If you track your typical daily calcium intake from foods and drinks and you aren’t getting at least 1200 mg on average each day, talk to your healthcare provider to see if a calcium supplement is right for you. Although vitamins and minerals are ideally obtained through our diet, supplements can sometimes be beneficial. There are risks and benefits associated with calcium supplementation so having a conversation that considers your individual situation is important. 

In addition to getting enough calcium, limiting excessive salt intake as well as avoiding excessive caffeine and alcohol consumption is important too. Last, talk with your healthcare provider to see if vitamin D supplementation is right for you as vitamin D is important for bone health and many midlife women are deficient in this vitamin. 

Does what I eat impact hot flashes and night sweats?

The food choices that we make as perimenopausal and midlife women can impact hot flashes and night sweats. Some foods contain soy isoflavones that are a type of phytoestrogen with a similar chemical structure to estrogen that is made in the body. Some research has shown that some women who experience hot flashes and night sweats may benefit from eating foods that contain soy isoflavones. It should be noted that the research is not conclusive and more research needs to be done. Soy foods such as soybeans, tofu, tempeh, edamame, and soymilk contain soy isoflavones, phytonutrients, fiber and are nutritious foods. If you are experiencing hot flashes or night sweats, you may consider adding 1-3 servings of soy to your daily diet and see if it impacts their severity or frequency. Even if your hot flashes don’t decrease, you will still benefit from eating this high quality protein source. For soybean and edamame recipes that you may want to try, visit this All Recipes webpage. 

Dietary Recommendations that Support Menopausal Health and May Help with Hot Flashes

• Enjoy an anti-inflammatory, nutrient rich diet
• Try eating a Mediterranean style diet
• Avoid hot drinks (potential trigger)
• Be mindful of alcohol intake (potential trigger)
• Limit caffeine intake (potential trigger)
• Be mindful of spicy foods (potential trigger)
• Limit saturated fat intake (from animal products)
• Get adequate omega 3 fatty acids (ground flax seed, fish, seafood, nuts)
• Eat several servings of fruit each day
• Eat more whole grains and avoid refined grains
• Incorporate nuts and legumes in your diet
• Enjoy extra virgin olive oil in moderation

In summary, the dietary recommendations for health during the menopausal transiiton and beyond are similar to a healthy dietary pattern throughout the female lifespan. Make sure that you are getting enough protein, fiber, and calcium while enjoying a nutrient-rich diet that supports overall wellbeing throughout menopause too. For more information on menopause and nutrition, reach out to our Diana Health experts or your local healthcare provider. Diana Health has certified nurse midwives, ob-gyn physicians, dietitians, and wellness coaches with expertise in women’s health who are eager to support you on your wellness journey.