Nutrition for Menopause

Food and Nutrition for Menopause: Introduction

What is menopause?

Menopause is a life stage that occurs when a woman no longer experiences menstruation for at least one year. Typically during this period, women experience many new profound biological challenges that can manifest as metabolic syndromes, such as cardiovascular disease, obesity and osteoporosis. In addition, they can experience a variety of  symptoms including:  hot flashes, night sweats, sleep difficulties, fatigue, mood changes, heightened anxiety, heart palpitations, vaginal dryness, brain fog, and changes in skin and nails (Talaulikar, 2022).

This life stage often starts around the age of 51, on average, but of course with life expectancy increasing across North America, more women of various ages are experiencing and battling menopause symptoms every single day. Research pertaining to menopause symptoms has shown a significant impact on the quality of life and  long-term health of women (Talaulikar, 2022).

Nutrition can certainly play a role in alleviating symptoms and preventing adverse health effects caused by menopause. In this post, we hope to provide insight on foods and nutrients to incorporate in your diet to help adapt to these changes and prevent common health effects.

Vitamin D

No menopause nutrition list would be complete without the mention of Vitamin D.

Vitamin D is beneficial for the prevention of osteoporosis and bone loss. Women going through  menopause are more prone to bone fractures, along with malabsorption disorders like Celiac Disease, Inflammatory Bowel Disease,gastrectomies, and chronic liver diseases (Erdélyi et al., 2023). Vitamin D can help to protect against these conditions.

Foods that with a good source of Vitamin D:

• Egg yolks
• Fatty fish like salmon, arctic char, rainbow trout, sardines and mackerel
• Fortified dairy products
• Fortified non-dairy products

 

Calcium

Calcium is also an important mineral for menopause nutrition.

Specifically, it’s critical for menopausal and post-menopausal women as Calcium needs actually increase by 200mg per day during this time, due to hormonal changes.

Calcium can be consumed with vitamin D to increase absorption. Research has shown that adequate calcium intake prevents bone loss and reduces the risk of fractures, which as previously mentioned, are increased risks associated with menopause.

Calcium is also beneficial in preventing hypertension, colorectal cancer, obesity and nephrolithiasis (North American Menopause Society, 2001).

Good sources of Calcium:

• Dairy products (milk, yogurt, cheese, cottage cheese, kefir)
• Fortified non-dairy products
• Legumes (i.e. beans and lentils)
• Nuts and seeds (i.e. almonds)
• Leafy greens (i.e. spinach, kale and collard greens)
• Soy products (i.e. edamame and fortified tofu)

 

Vitamin B

Vitamin B is also an important component of nutrition for menopause.

Research has shown that B vitamins play a significant role in reducing serum homocysteine. High levels of homocysteine can increase the risk of stroke and prevent osteoporosis and bone fracture, which are common risks for menopausal women.

Some good sources of Vitamin B:

• Fortified cereal
• Whole grains
• Meat like fish and poultry
• Chickpeas
• Kidney beans
• Green leafy vegetables

 

Mediterranean diet foods

The Mediterranean Diet is often referred to as one of the most, if not the most, nutritious diet patterns in the world. This is largely due to its emphasis on the dietary prevention of non-communicable diseases, metabolic diseases, cancers and bone fractures. These are conditions often associated with menopausal changes and having characteristics of higher fibre and lower saturated fats content (Gonçalves et al, 2024).

The Mediterranean Diet has been shown to promote weight loss due to its encouragement s of consuming a high intake of vegetables, fruits, nuts, legumes, olive oil, seafood, low-fat dairy products and eggs, and its discouragement of high sugar foods and red meat.

 

Omega-3 fatty acids

Omega-3 fatty acids also play an important role in menopause nutrition.

The reason for this is that they have anti-inflammatory, cardioprotective and insulin-sensitizing effects. There has been a significant reduction in the risk of diabetes, heart disease, obesity and metabolic syndrome in women consuming more omega-3 fatty acids, especially during the menopausal period.

Food sources of Omega-3 fatty acids:

• Oils (flaxseed, soybean)
• Nuts and seeds (flaxseed, chia, walnuts)
• Soybeans (i.e. edamame)
• Fatty fish and seafood (i.e. sardines, salmon, trout, mackerel, oysters, haddock, shrimp)

 

Fruits and vegetables

Fruits and vegetables should also be considered for menopause nutrition.

These food groups contain high levels of phytochemicals that act as antioxidants to prevent oxidative stress-related diseases, including cardiovascular disease, cancer and inflammatory responses (Ko et al., 2020).

Flavonoids are a particularly common phytochemical in fruits and vegetables, which have been shown via research to decrease cardiovascular mortality and prevent congenital heart disease (Panche et al., 2016).

It is recommended to consume at least 400g (2 cups) of fruits and vegetables a day according to the World Health Organization (WHO) guidelines (Erdélyi et al,. 2013). Many fruits and vegetables contain fibre and other compounds that protect against non-communicable diseases like cardiovascular disease, Type 2 diabetes and intestinal malignancies, and can also help to prevent obesity.

Some examples of good sources:

• Cranberry
• Grape
• Raspberry
• Strawberries
• Spinach

 

Protein

Did you know that protein consumption is often overlooked by many post-menopausal women?

In fact, 25% of post-menopausal women consume less than the recommended dietary allowance (RDA).

Research has shown that women who consume a higher protein diet are more likely to have a lower body mass and delay the development of sarcopenia. Sarcopenia is defined as a loss of skeletal mass (i.e. muscle mass)that can put women at higher risk of falls and bone fractures (Gregorio et al,. 2024).

Foods rich in protein:

• Nuts and seeds
• Eggs
• Lean meat
• Poultry (chicken and turkey)
• Seafood (i.e. fish and shellfish)
• Dairy products
• Soy (i.e. soy milk, tofu, edamame)
• Legumes (beans, chickpeas, peas and lentils)
• Plant-based meat alternatives
• Protein powder

 

Menopause Nutrition: Foods to Avoid

It’s also a good idea to limit or avoid certain foods, when optimum nutrition for menopause is the goal.

Avoiding certain foods is not always easy,y but it helps that alternatives are now much more accessible to these so-called restrictions.

 

Spicy foods

Spicy foods are often advised to limit due to their ability to intensify hot flashes and night sweats, as they can increase body temperature.

 

Refined sugar

High intake of refined sugars is generally not recommended for menopausal and post-menopausal women, as it often leads to inflammation, water retention and bloating.

To help cut back on sugary treats, consider this an opportunity to add more fruit to your diet.

 

Soy products

Soy products are a great source of alternative protein to replace some animal protein in your diet. A recommendation encouraged by the Mediterranean Diet. Soy products like tofu contain phytoestrogens, a structure similar to human estrogens, that function as bone maintenance hormones.

Phytoestrogens help prevent bone loss, and studies have shown that women who consume soy products more than once per day are 56% less likely to develop osteoporosis compared to women who do not consume any soy products (Tang et al,. 2020).