Menopause and Diet Considerations
There are numerous changes occurring in the body during perimenopause and menopause and nutrition can play an important role during this time. Nutrition can play a role in:
- Weight management
- Reducing the symptoms associated with menopause
- Reducing Cardiovascular disease risk
- Reducing osteoporosis risk
Bone Health
As we age, we slowly begin to lose calcium from our bones. This can occur from the age of 35. The reduction in oestrogen during menopause can increase the rate of calcium loss from the bones, increasing women’s risk of developing osteoporosis.
Calcium requirements increase during menopause due to its ability to support bone health and reduce the risk of osteoporosis.
Calcium requirements 1300mg/day
- 1 cup milk (300mg)
- 200g yoghurt (300mg)
- 1 cup green leafy vegetables (45-50mg)
- 1 cup calcium fortified milk (300mg)
- 150g canned pink salmon (300mg)
- 30g almonds with skin (80mg)
Vitamin D is another important nutrient for bone health. Most of our vitamin D intake comes from the sun however, this can be challenging during the winter months particularly if you work inside with no windows, wear face coverings or cultural dress or have dark skin. It is recommended to aim for 5 mins, 4 times per week in summer between 10am-3pm. In winter it is recommended to achieve 1 hour of midday sun 4 times per week.
Some foods that contain vitamin D include:
- Fatty fish- salmon, mackerel, herring, sardines
- Egg yolks
- Fortified milk
- Mushrooms x3 left in the midday sun for 15 mins with their gills facing up.
Heart Health
The hormonal changes that occur during menopause can lead to increased cardiovascular risk. To support good heart health it is recommended to:
- Swap saturated fat for poly or monounsaturated fat. Unsaturated fats are high in omega 3 fatty acids which contain compounds which reduce inflammation and cell damage. This includes nuts and seeds, avocado, extra virgin olive oil and oily fish. Aim to include 2-3 serves if oily fish per week.
- Reduce salt intake when cooking and limit processed foods such as sauces, salty snacks, ready made meals and soups. Utilise herbs and spices to flavour food.
Plant Oestrogen’s
Plant oestrogen’s also known as phytoestrogens, are very similar to human oestrogen. If eaten regularly and in sufficient quantities they can have mild oestrogen like effects which is useful when oestrogen levels decline during menopause. They can help with moderating symptoms.
Food sources include:
- Soy products
- Edamame
- Flaxseeds
- Lentils
- Legumes
These food sources are also heart friendly and may be a good source of calcium.
Weight Management
During menopause muscle mass reduces which decreases your energy requirements. Continuing to consume the same amount of food over a period of time can lead to weight gain. Maintaining exercise, being mindful of portion sizes and consuming a nutritious diet can aid in maintaining a healthy weight.
- Increase foods high in fibre to help control appetite as well as aid in digestion including wholegrain bread, pasta and cereal varieties.
- Include a wide variety of colourful fruit and vegetables to aid in fibre intake as well as being high in micronutrients. Aim for 5 serves of vegetables and 2 serves of fruit per day.
- Reduce intake of refined sugar from lollies, cakes and biscuits.
- Reduce carbohydrate portions to match lower requirements if a loss in muscle mass has occurred.
Protein Intake
Requirements 1-1.2g/kg/day
Protein helps to maintain muscle mass as well as control appetite. Consuming a source of protein at every meal can help you reach your desired protein intake.
- Chicken breast
- Lean red meat
- Fish
- Salmon
- Eggs
- Tempeh
- Tofu
- Beans, lentils and legumes
- Dairy products
**If you have increased your exercise output, it is important you match your food intake to the amount of training you’re doing. Many women choose to eat less and exercise more to help combat any weight gain. This should be avoided as it can lead to injury.
If you are training more and concerned you might not be consuming adequate nutrients, make an appointment to see a Dietitian.
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