Navigating Menopausal Changes With Nutrition
Nutrition and exercise are integral components of our toolkit during this life stage to manage health and support hormone balance. Changes in food sensitivities, such as increased sensitivity to certain foods or decreased tolerance for sugar, caffeine, and alcohol, are often noticed during perimenopause.
Implementing positive changes in nutrition can significantly impact how one feels amidst conflicting advice. To adapt to the body's changing needs during perimenopause, prioritising protein becomes crucial. As hormonal shifts increase the risk of sarcopenia (muscle loss) and osteopenia (bone loss), it is recommended to consume 1.2g of protein per kg of body weight compared to 0.75g in younger years. This translates to aiming for 25-30g of protein per meal, achievable through options like a substantial fillet of fish or chicken, a three-egg omelette, or yoghurt with chia, flax, and berries.
Incorporating phytoestrogens, plant-based hormone-balancing compounds found in foods like flaxseed, chickpeas, and lentils, is beneficial. A daily tablespoon of flaxseed, increased consumption of chickpeas through hummus, curries, or bean salads, and enjoying lentil-based soups and stews contribute to this nutrient intake.
Furthermore, including healthy fats in the diet is essential for hormone balance during menopause. Omega-3 and omega-6 fatty acids, found in oily fish, flaxseeds, and olive oil, support cardiovascular health, manage inflammation, preserve joint health, and serve as building blocks for oestrogen and progesterone.
Contrary to a low-fat diet, the emphasis is on incorporating essential fats to navigate the hormonal changes effectively. Recognizing the link between hormonal fluctuations and insulin sensitivity, reducing sugar intake is advised to mitigate the increased risk of type 2 diabetes, high cholesterol, elevated blood pressure, and central weight gain. For those aiming to lose belly fat, minimising sugar intake is crucial.
In conclusion, embracing these dietary adjustments during perimenopause can significantly enhance well-being and support hormonal equilibrium, contributing to a healthier transition into this life stage.