Nourishing Through Menopause: A Dietitian’s Guide to Managing Everything from Hot Flashes to Weight Gain with Food

Menopause is a natural and inevitable stage in a woman’s life, marking the end of her reproductive years. This significant transition comes with a variety of symptoms, ranging from hot flashes and mood swings, to changes in metabolism and bone health. While there is no one-size-fits-all solution to managing symptoms associated with menopause, adopting a well-rounded and nutritionally balanced diet can play a critical role in supporting women through this transformative period. Menopause can begin anywhere from age 45-55 and lasts an average of 7 years but up to 14 years for some women  according to the NIH. Add perimenopause to that, which can begin as early as your mid 30’s and last for a few months to a few years, and we’re talking quite a big part of a women’s life.  As a dietitian, I am here to guide you through the challenges of menopause using the power of food.

The primary source of these issues stem from changes in estrogen production.  Perimenopause is when estrogen rises and falls causing an irregular menstrual cycle. Menopause officially starts when you’ve gone twelve consecutive months without a period.  A decrease in estrogen is linked to mood swings, lean muscle loss, decreased energy levels, night sweats, hot flashes, loss of bone density and more.  It’s important to note, nutrition will not cure anything, but it can help significantly in the management and severity of symptoms.  Let’s dive in.

Supporting Hormones with Nutrient-Rich Foods

Hormonal fluctuations are at the forefront of menopausal symptoms, and certain nutrients can help ease these changes. Incorporating foods rich in phytoestrogens, such as soy products, flaxseeds, and legumes, can be beneficial. These plant-based compounds mimic estrogen in the body and may help alleviate some symptoms associated with hormonal imbalances.  This study reviews the benefits of soy in the diet.  Omega-3 fatty acids, found in fatty fish like salmon, also in nuts and seeds, can also help reduce inflammation, potentially easing symptoms like joint pain and mood swings. Including these healthy fats in your diet can positively impact both physical and emotional well-being.

Bone Health and Calcium-Rich Foods

Menopause brings an increased risk of bone loss and osteoporosis due to hormonal changes. Prioritizing calcium-rich foods is very important during this stage of life. Dairy products, leafy green vegetables, fortified plant-based milk, and nuts are good sources of calcium. Additionally, Vitamin D plays a crucial role in calcium absorption, so make sure you get Vitamin D in your dairy or dairy alternatives- it’s listed right on the nutrition label.

Managing Weight and Metabolism

Metabolism tends to slow down with age, and women may experience weight gain during menopause. Research does not specifically point to menopause for the cause of weight gain during menopause as addressed in this article.  More likely the culprit is aging and lifestyle.  Many women are busy with advancing careers or reentering the workforce, possibly caring for their parents and/or kids, their physical activity goes down, their stress goes up.  Regardless of the cause, the recommendations are the same.  Adopting a diet rich in fiber, found in whole grains, fruits, and vegetables, can help manage weight by promoting a feeling of fullness and supporting digestive health. Additionally, staying hydrated is essential for metabolism and can aid in managing symptoms like hot flashes.  Making sure you are strength training to maintain lean muscle mass, and consuming adequate protein to support this, is another crucial step to prevent weight gain.  

Combatting Hot Flashes with Cooling Foods

Hot flashes are a common and often bothersome symptom of menopause. While specific triggers vary among individuals, incorporating cooling foods can offer relief. Opt for foods with high water content, such as cucumbers, watermelon, and leafy greens. Most research points to a plant based diet (fruits, veggies, whole grains, nuts, seeds, and beans) to help with hot flashes as seen in this study.  Caffeine can be a trigger for some people, but this is individualized and also depends on the amount.

Getting a Good Night’s Sleep

Some women experience issues sleeping at night.  There are plenty of things to help you get a good restorative night’s sleep like sleep aids, sleep meditations, or making sure your room is prime for sleeping (check out a longer list here).  But when it comes to nutrition, there are a few things that can hinder your sleep.  Don’t eat too much before bed, heartburn and digestion can keep you awake at night.  Alcohol does help you fall asleep, but it doesn’t help you stay asleep.  Drink in moderation (one drink for women per day) and try to drink it earlier in the evening.  Caffeine can also keep you awake and is linked to hot flashes.  So limit caffeine in coffee, tea, and soda, and try not to drink it close to bedtime.

Mindful Eating for Emotional Well-Being

Menopause can also impact mood and emotional well-being. Practicing mindful eating can be a powerful tool in managing stress and promoting emotional balance. Check out the foundations of mindful eating here. Focus on incorporating nutrient-dense foods that support brain health, such as berries, fatty fish, and nuts. Limiting caffeine and refined sugars can also help stabilize energy levels and mood swings.

All these recommendations are easier said than done, but they revolve around the same general idea:  lots of whole, plant based foods rich in vitamins, minerals, healthy fats, and protein.  Navigating menopause is a unique journey for every woman, and adopting a well-rounded, nutritionally dense diet can make a significant difference in managing its associated symptoms. As a dietitian, my advice is to listen to your body, prioritize nutrient-rich foods, and make choices that support your overall well-being. As always, if you need a little support, we’re here for you.

Stay Happy, Stay Healthy

This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.