There are many ups and downs during menopause. As the amount of oestrogen in your body goes down, your body temperature and weight may go up. So, how do you stay stable during the ups and downs of menopause?
On average, menopause starts around age 51. This means that you haven’t had a period for a full year. But you might feel sick before you think you will. Perimenopause is the time right before menopause. It can happen to women and people who were assigned female at birth (AFAB) starting in their 40s, but it can also happen in their mid-30s or mid-50s. During this time, you may start to have hot flashes, mood swings, and feel tired. Your bones, muscle mass, and metabolism may also start to change as oestrogen levels drop.
The good news is that what you eat may make a big difference. Lynn Pattimakiel, MD, an expert on women’s health, talks about what foods to try (or avoid) to help with menopause symptoms and changes.
How foods affect how we feel
A well-balanced diet is important at every stage of life, but it’s especially important when you’re going through menopause. Changing your diet can help you get ahead of future symptoms, like changes in your metabolism or a higher risk of getting osteoporosis. Dr Pattimakiel says that this is why you should eat a variety of vegetables, protein, and calcium. Don’t know where to begin? People say that the Mediterranean diet is a good all-around meal plan because it focuses on lean proteins, whole grains, and a lot of plant-based foods.
At the same time, Dr Pattimakiel says that you shouldn’t put your body through too much stress by going on an extreme diet. Find something that fits your lifestyle and has the foods you like to eat.
Dr Pattimakiel says, “We want to be honest about what can last for a long time.” So, we want to make changes that you can make right now and keep going.
What to eat
Here are some foods you should eat and what they can do for you:
Foods high in calcium
During menopause, while you’re having hot flashes and night sweats, your bones are going through their own changes. Even though you might not notice it right away, this is a time when bone loss is more common and can even lead to conditions like osteoporosis.
“Your body builds bone until you’re 30 years old. Dr Pattimakiel says, “After that, you start to lose bone.” “Because you lose oestrogen during menopause, that bone starts to break down faster.”
So, Dr Pattimakiel says it’s important to eat more calcium-rich foods to keep your bones healthy and strong.
Try foods that are high in calcium, such as:
- Skim milk.
- Bovine milk.
- Soy milk.
- Yogurt.
- Cheese with low fat.
You should try to get between 1,200 and 1,500 milligrammes of calcium every day to make sure your level is good. You don’t drink much milk, or you don’t eat any dairy at all? No problem. You can spread this out over the course of the day by having 150 milligrammes of oatmeal and 300 milligrammes of orange juice concentrate for breakfast, 300 milligrammes of leafy vegetables for lunch, and 120 milligrammes to 390 milligrammes of seasoned tofu for dinner.
Vegetables
Now let’s talk about your vegetable drawer. You won’t want to skimp on those healthy greens, either.
Dr Pattimakiel says that half of your plate should be filled with green leafy vegetables so that you get all of their health benefits.
Leafy vegetables not only help you control your weight, but they can also help your bones stay healthy. Calcium can be found in vegetables like spinach, turnips, and collard greens.
You can also add these vegetables to your diet to help you keep a healthy weight and lessen the severity of hot flashes:
- Broccoli.
- Cauliflower.
- Asparagus.
- Brussel sprouts.
- Kale.
Lean meat
Focus on leaner meats and proteins when it comes to protein to keep your menopause symptoms as mild as possible. This change can help you lose weight, and it also makes sure that your bones and muscles get stronger.
Some ways to add lean protein to your diet:
- Grilled chicken.
- Tuna.
- Turkey.
- Lean beef.
- Tofu.
- Lentils.
- Beans.
“Red meat is okay once in a while, but we also need to watch out for cholesterol,” says Dr Pattimakiel.
Soy-based goods
Your soy products may now be able to do more than one thing. Products made from soy have been shown to help ease some of the symptoms of menopause. In fact, Dr Pattimakiel says that you should try soy foods instead of soy supplements.
Dr Pattimakiel says that some women may have fewer hot flashes and night sweats if they eat foods with soy in them.
Some studies have found that soy products that contain phytoestrogens, a chemical that is similar to oestrogen, may help ease the symptoms of menopause. But for some, it can be hit or miss. Not everyone has the enzyme that changes phytoestrogen in soy into oestrogen.
Some things made with soy are:
- Soybelles (you probably know them by the name edamame).
- Soy meal.
- Tofu.
- Soy milk.
How to take supplements
Changing your diet can be hard, especially if you have to follow a certain diet. You can also think about taking supplements to help your body get all the nutrients it needs. But talk to your doctor before you start taking any new supplements.
Calcium pills
It’s true that you don’t have to eat dairy products to get the calcium you need every day. Getting a yoghurt every morning might not be a good idea, especially if you can’t handle lactose, are sensitive to dairy, or are vegan. Calcium pills that you can buy over the counter can help. Just make sure you don’t take too much calcium from supplements. Also, make sure to split the dose because your gut can only absorb 500 milligrammes of calcium at a time.
Vitamin D
Even if you eat a lot of calcium, you should still take your daily vitamin D pill. Dr Pattimakiel says that vitamin D is a must for helping the body absorb calcium. “Both of them are needed to help make the bone stronger.”
Even if you get enough of this important vitamin from the sun, you might still need an extra boost. This can be different for each person, though, so make sure to ask your doctor if you should get your levels checked.
Black cohosh is a plant.
Black cohosh is a plant that grows in North America. It is known to help with conditions that are caused by oestrogen. In some cases, it has been shown to make the body make more oestrogen and even help with night sweats and hot flashes.
Black cohosh pills can be taken with a glass of water. But you shouldn’t take it for long periods of time without talking to your doctor first.
Dr Pattimakiel warns that it should only be used for up to six months at a time.
This supplement is also not OK with the FDA.
Wild yam
If you’ve been looking for natural ways to ease the symptoms of menopause, you’ve probably heard of wild yam. With just a quick search, you can find a lot of extracts and tinctures. However, research shows that wild yam extract, while not dangerous, doesn’t help much with menopause symptoms.
This could be because the popular Thanksgiving tuber has a chemical called diosgenin, which may help oestrogen work better in your body. You can still try it, but know that we are still learning about the good and bad things about supplements like this one.
Avoid these foods
When you’re going through menopause, what you take out of your diet can be just as important as what you put in. First, listen to what your body says. If you notice that certain foods make your symptoms worse, try taking them out of your diet (or replacing them) to see if that helps. But there are also some common foods you might want to stop eating for a while.
Here are a few common foods you should stay away from:
Hot foods
You might want to cut back on the hot sauce, especially if you’re having hot flashes and night sweats. It’s not a surprise that spicy foods can raise your body temperature, cause these symptoms to start or get worse, or both.
To keep your body as cool as a cucumber, try to stay away from spicy foods like cayenne pepper, hot salsa, and jalapeno peppers. Try adding herbs like thyme or basil to your meals if you still want to spice them up.
Caffeine and alcohol
Even though you love your morning coffee, it may be partly to blame for your hot flashes because you are going through menopause. Even though you don’t have to give up caffeine completely, too much of it has been shown to make heat waves worse.
The same goes for alcohol. If you have bad hot flashes, night sweats, trouble sleeping, or your weight is going up, try giving up that glass of wine in the evening to see if your symptoms get better.
Foods with carbs and starches
Even if pasta is your favourite comfort food, your body may handle the carbs in it in a different way during menopause. Because your metabolism slows down, some people may gain weight more quickly. This is why some of those extra pounds might be caused by the foods you eat.
“There’s no magic solution,” says Dr Pattimakiel, “but starchy carbs are usually the biggest problem.” “When you’re going through menopause, it’s much harder for your body to process these foods because your body just turns them into sugar.”
If menopause is making you gain weight you don’t want to, you can cut out foods like:
- Pasta.
- The white kind.
- Potatoes.
- Rice.
The same goes for foods that have been processed and sugars. Basically, if your body has always had trouble digesting these kinds of foods, it will be even harder for it to do so after menopause.
Overall, we know that the changes that come with menopause can throw you for a loop. But a well-balanced diet that still tastes good is a great way to try to ease symptoms. What you put on your plate can affect things like hot flashes and bone health. Before you try any new diets or supplements, make sure to talk to your doctor or a dietitian.