Body Understanding nutrition

Nutrition in the menopause

For many, the menopause and peri-menopause is a particularly challenging times in a woman’s life. As a topic that has been taboo for sometime, it is only recently that women are speaking more opening about their experience of the menopause and ways in which symptoms can be managed. Women are likely to experience side effects such as memory loss, weight gain, muscle mass depletion, hot sweats, insomnia, sensitivity to certain foods – the list goes on. In my experience, many women turn to HRT (hormone replacement therapy) and other supplements at this time, without considering how food and nutrition may play a part in managing menopausal symptoms. Diet has a large part to play in our overall health, but particularly during the menopause. Making simple changes to your diet, such as eating more protein and fibre and managing your caffeine and alcohol intake, can really make a difference to how you feel day to day. Below is a brief breakdown of why such changes are important during the menopause:

Eating more protein:

– Protein helps to prevent muscle loss, manage weight and balance energy levels throughout the day

Eating more fibre:

– Fibre is key! It helps with digestion, appetite regulation & helps to balance blood sugar levels

Managing caffeine & alcohol intake:

– This will help to reduce hot flushes, anxiety & depressive symptoms

A good Nutritionist will be able to tell you how to make the above changes in your diet, and how to monitor the effects. Much of the work I do is around supporting women with nutrition and diet through the menopause. This includes running workshops on Nutrition in the Menopause as well as working with clients on an individual basis, which often includes calculating protein intake, completing ‘food & mood’ diaries and monitoring changes in energy levels. The majority of the time, understanding nutrition and making changes to your diet will have a positive outcome for women in the menopause and peri-menopause. So if you’re struggling with menopausal symptoms and haven’t thought about how your diet might be playing a part, consider seeking nutritional support – it may be the best decision you ever made. 

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