How Does Menopause Affect Diet?
Menopause is the transitional period in a woman's life when the production of key hormones, namely estrogen, progesterone, and testosterone, begin to decline.
When most of us think of menopause, we're often reminded of the usual suspects: hot flushes, night sweats, fatigue, mood swings and low libido. While these symptoms are among the most common, other facets of our overall health are impacted by menopause as well. One question that comes up a lot in practice is how will menopause affect my diet?
To best answer this question, you'll want to consider three important changes that occur during and after menopause that may influence your diet:
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Fat Distribution. Remember when you were young and your curves were one of your most prized assets? These curves are heavily influenced by fat distribution. In order for fat to be distributed evenly, we rely on a delicate balance of estrogen and progesterone. When levels of these hormones begin to decline, more fat is stored in our hips, thighs and stomach.
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Cholesterol. These same hormonal imbalances can also cause a spike in our cholesterol levels. Estrogen also helps regulate cholesterol levels, so when estrogen levels decline, cholesterol levels rise.
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Weight Gain. As if uneven fat distribution and high cholesterol weren't bad enough, many women also put on a significant amount of weight during menopause. While there is much debate as to whether or not estrogen – or lack thereof – has a direct impact on weight gain, medical research studies have found that estrogen is important for regulating weight gain in mice.
While there may not be a one-size-fits-all diet for menopausal women, there are some basic guidelines that all women should be aware of. Remember:
Each woman responds to menopause differently. But it's important to consider some of the ways menopause affects the body to determine what diet is best for you.
Here are some tips for a well-balanced menopause diet:
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Eat more fruits and vegetables. Fruits and vegetables are loaded with essential vitamins, minerals and fiber. Additionally, some phytoestrogens –plants that have a similar chemical structure to estrogens – can provide some relief from those troubling menopause symptoms.
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Eat the right fats. So you know that some fats can be bad for your health. But what about healthy fats? Healthy fats, like omega-3 fatty acids, can be found in foods such as olive oil, salmon, cod and avocadoes. It's best to avoid "unhealthy" fats, such as those found in processed cookies, chips and crackers.
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Grazer or gorger? If you're like most American women, you save your biggest meal for last. While this might seem like the norm, it's actually creating a lot of problems for the body's metabolism. Instead of eating light for breakfast and lunch and feasting for dinner, women should focus on larger meals during the day and smaller sized portions in the evening. This way the majority of your calorie intake is burned off during the day, rather than when you sleep.
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Get your calcium! Calcium is important for everyone, but especially for menopausal and post-menopausal women. It's not uncommon a woman's osteoporosis risk to go up after menopause. Estrogen decline has a strong correlation with bone loss. It's recommended that women get at least 1,000-1,500 mg of calcium each day. Not a huge fan of drinking milk? Try supplements!
- Stay Active! This one is a no-brainer. Just because we're getting older, doesn't mean we have to start feeling old. One of the best ways to hang on to your youth is through regular exercise. It doesn't have to be anything crazy. A brisk walk everyday can make a world of a difference for your overall health. It can be difficult to find the motivation to work out on a regular basis, but your body will thank you in the long run!
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Authour Bio:
Dr. Larisa Bradford is a Bioidentical Hormones Expert and part of BodyLogicMD, a network of highly trained physicians across the United Statse who use hormone replacement to help anyone suffering from hormone related conditions such as adrenal fatigue, menopause, and andropause (the male menopause).
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