Peri-menopause Nutrition.

Image above from wellfemme.com.au

If you are here, i am going to assume you know Menopause / Peri-menopause - so in short,

Menopause generally occurs between the ages of 45-50 (but in can occur either side of this too!

By definition, it is when ovulation ceases and the production of estrogen and progesterone stop.

The changes that occur during (Peri-menopause &) Menopause increase the risk of bone loss, cardiovascular disease, muscle loss, weight gain and metabolic disturbances. By Adopting a nutrient rich, Anti-inflammatory diet and ensuring adequate intake of calcium, vitamin D and Protein women can better manage bone and muscle health, poor sleep and symptoms of menopause, such as hot flashes! (PMID:38201856)

Besides maintaining a healthy weight and eating quality carb, protein, fat, fibre balanced meals ! There are some key micronutrients to focus on!

Calcium: Is crucial during menopause because the decline in estrogen increase the risk of bone loss and Osteoporosis. Recommended daily intake is 1000mg for women 19-50 and 1300mg for women 50+.

Vitamin D: Vitamin D helps the body absorb calcium, supports bone health and may reduce the risk of Osteoporosis and fractures linked to lower estrogen levels.

(sources of vitamin D include; Sunlight! Mushrooms, eggs, mackereal, salmon, herring, Sardines, fortified milk and yoghurts.

Magnesium: Is important as it supports mood, bone health, sleep and cardiovascular function.

The Recommended daily intake is 310mg for women aged 19-50 and 320mg for women 50yrs+.

(Sources of magnesium include; Soy products, legumes, seeds, almonds, cashews, brazil nuts, wholegrain bread, peanuts, bananas, dried apricots, brown rice and grain cereals.

Vitamin C: Is important during menopause as it supports collagen production for skin and bone health, boosts the immune system and may help reduce oxidative stress and hot flashes. Vitamin C also aids in Iron absorbtion which may be beneficial for some people as Iron needs change after menopause. (Sources include Citrus fruits, capsicum, berries, mango, papaya, pineapple, guava, broccoli, brussel sprouts, cabbage, cauliflower, spinach, kale, tomatoes, potatoes, rockmelon)

B Vitamins: Help support energy levels, brain function, mood regulation and hormone metabolism.

(sources of B Vitamins include; Wholegrains, leafy greens, legumes, eggs, dairy, meat and fortified cereals)

B Vitamins for Menopause

Omega-3's: Support heart and brain health, joint health and may reduce inflammation. They are also linked to lower risk of heart disease, which becomes more common after estrogen declines.

(sources include; fatty fish like salmon, herring, sardines, flax seed, chia seed, walnuts, flaxseed oil, canola oil and soybean oil).

Omega-3

**Something else to note, Phytoestrogens! They are naturally occurring plant compounds that mimic Estrogen in the body. Studies have shown that a higher intake of these plant based foods have been linked to a decrease in hot flash symptoms!

As a Summary, Lifestyle recommendations to support longevity and manage symptoms include:

• Maintaining a healthy weight

• Resistance Training - this can be with bands, weights just some form of resistance!

• Adequate amount of sleep - which can be hard when one of the most commonly reported symptoms is disturbed sleep / insomnia... but setting yourself up as best possible here!

• A Balanced diet -

• Key Nutrients - Protein, fat, Fibre, Plant-based foods, Calcium, Vitamin D, Magnesium, Omega-3's, Vitamin C and B Vitamins

• Limit Salt intake

• Limit Alcohol & Avoid Smokin

• Limit Red / processed meat to 350-500g per week

• HYDRATION!

If you are looking for some help or guidance on navigating your weight loss journey through Peri-menopause, please reach out! We have helped many women navigate this difficult time!

Speak soon,

Jess and Jules!