Is There a "Menopause Diet"?

One important factor in maintaining a healthy and strong mind and body during this ever-changing time is… nutrition!

Hi ladies! As with all life transitions, menopause is a stage of life that requires new adapted lifestyle habits to align with what your body needs. One important factor in maintaining a healthy and strong mind and body during this ever-changing time is… nutrition!

While eating a well-balanced diet should be a priority during every stage of life, here are a few key nutrients to emphasize if you are experiencing perimenopause or menopause: 

• Macronutrients:

  • Carbohydrates – As bodies age, energy requirements may decrease but the importance of nutrient-dense carbohydrates remains! Carbs are the body’s preferred energy source and provide powerful nutrients that aid every day bodily functions as well as fiber that helps control blood sugar, digestion, and weight management. Individual needs vary but a healthy carbohydrate range typically starts at 40% of your total calorie needs.

  • Protein – This macronutrient is the building block of all tissue. As lean muscle mass decreases with age, ensuring you get adequate protein is crucial for overcoming lean mass loss. For individuals over 50 or experiencing perimenopause/menopause, reaching for a protein intake of at least 1.2 grams/kg of bodyweight is suggested.

  • Fat - Healthy fats such as monounsaturated and polyunsaturated fatty acids (avocado, olive oil, nuts, seeds, fatty fish, etc.) play a big role in improving cardiovascular health and supporting fat-soluble vitamin absorption and hormone production. Again, individual needs will vary but consuming 20-35% of your total calorie needs from these healthy fat sources is generally recommended.

• Calcium: Calcium is a mineral that makes up the structure of the body’s bones and teeth. Estrogen plays an important role in regulating osteoblasts (bone-building cells) and osteoclasts (bone-reabsorbing cells), therefore preventing excessive bone loss. Because estrogen is greatly decreased during menopause, increased bone loss can occur with an average loss of up to 2% each year. To reduce this effect, getting adequate calcium in your diet is important in maintaining bone health and preventing osteoporosis.

  • Calcium-rich sources: Dairy products (milk, yogurt, cheese), fortified plant milks, dark leafy greens, and canned fish with bones

• Vitamin D: Known as the “sunshine vitamin”, Vitamin D has a large function in increasing the absorption of calcium in the GI tract and maintaining appropriate levels of calcium in the blood and bones. Without it, calcium absorption decreases and bones may lose excess calcium, causing them to weaken.  

  • o Vitamin D-rich sources: Safe sunlight exposure (typically 10-20 minutes between 10AM and 12PM), oily fish (salmon, mackerel, sardines), egg yolks, and fortified milk

  • Consider getting your vitamin D levels checked, as it’s often difficult to meet needs through diet and lifestyle alone, and a supplement may be appropriate.

• Vitamin K: This vitamin is another bone-positive nutrient that helps direct calcium accumulation into the bones and teeth, having a positive impact on bone growth and strength. Calcium, Vitamin D, and Vitamin K are best friends that are often included all together in supplements!

  • Vitamin K-rich sources: Leafy green vegetables such as spinach, kale, collard greens, asparagus, and broccoli

• Magnesium: This mineral has a broad range of roles that include mood stability, improved sleep, muscle health, bone health, and brain health. With the common symptoms of menopause being trouble sleeping, brain fog, irritability, and muscle/bone loss, ensuring you get adequate magnesium into your diet becomes increasingly important. 

  • Magnesium-rich sources: Whole grains, legumes, nuts/seeds, leafy greens, and dark chocolate

• Creatine: This is a compound made by the body that works to regenerate ATP (energy) to the muscles, increase muscle growth, speed up recovery after exercise, and can also have positive effects on cognitive health. During menopause, the drop in estrogen can cause an increased susceptibility to losing lean mass, including muscle. Although the body makes creatine, consuming additional amounts in your diet can help maintain muscle mass as you age.

  • Creatine-rich sources: Animal products such as poultry, red meat, fish, pork, dairy products.

  • Creatine is also commonly taken in the form of creatine monohydrate as a supplement.

Looking for more personal guidance as you navigate this stage of life? Our team of dietitians are here to help!