Diet Tips After Menopause

Key Takeaways

• Menopause comes with a variety of challenges, including weight gain, hot flashes and sleep problems.

• Consuming certain foods can help alleviate the symptoms and ease the transition.

• In some cases, weight-loss medication may be an option for women struggling to lose weight after menopause

Menopause is a natural, biological process that occurs in all menstruating females, typically in the late 40s or early 50s. Menopause comes with a variety of challenges – thanks to hormonal changes. These hormonal changes can lead to weight gain, particularly around the abdominal area – not to mention increased for serious health conditions, including cardiovascular disease, osteoporosis, and diabetes.

Consuming certain foods may help ease the transition. Here, we compiled a list to help guide your dietary decisions during this stage of life. 

What Should You Eat or Avoid After Menopause

Menopause brings several changes to your body, including:

• Weight gain: Hormonal changes can slow metabolism and lead to weight gain, especially around the abdomen (often referred to as menopause belly fat).

• Bone density loss: Decreased estrogen levels can lead to weaker bones.

• Changes in cholesterol levels: Increased risk of heart disease due to changes in cholesterol and fat distribution.

With that in mind, here are some suggested foods to eat to relieve some of the symptoms of menopause:

1. Dairy Produce

Dairy products like milk, yogurt, and cheese are rich in calcium and vitamin D, which are essential for maintaining bone density.

A study showed that women in postmenopause who consumed more dairy had significantly higher bone density than those who consumed less. Another study showed that dairy may also help improve sleep as the amino acid which is found in dairy products, tryptophan, helps with sleep. Furthermore, research found that women who had the highest vitamin D and calcium intake had a 17% lower risk of early menopause.

2. Healthy Fats and Omega-3 Fats

Incorporate healthy fats from sources like avocados, nuts, seeds (flaxseed and chia seeds), and olive oil. These fats help maintain heart health and support hormone production. Other foods that are high in omega-3 fatty acids include fatty fish such as salmon, mackerel and anchovies.

Research has shown that higher omega-3 fatty acid levels are linked to better health among women who are in postmenopause. Omega-3 fatty acids have anti-inflammatory properties and can improve heart health.

3. Whole Grains

Whole grains are rich in essential nutrients, including fiber and B vitamins such as thiamine, niacin, riboflavin, and pantothenic acid.

Consuming a diet rich in whole grains has been associated with a lower risk of heart disease, cancer, and premature death. A study found that women who consume more whole grains, vegetables, and unprocessed foods experience less severe menopausal symptoms compared to those who consume fewer of these foods.

Examples of whole grain foods include brown rice, whole wheat bread, barley, quinoa, oats, Khorasan wheat (Kamut), and rye. 

4. Fruits and Vegetables

Fruits and vegetables are rich in essential vitamins, minerals, fiber, and antioxidants. Studies have shown that women who consumed more fruits and vegetables experienced fewer menopausal symptoms compared to those who ate less of these foods.

5. Quality Protein

The drop in estrogen levels during menopause is associated with a reduction in muscle mass and bone strength. Which means that women going through menopause should increase their protein intake. Guidelines suggest consuming 1–2 grams of protein per kilogram of body weight.

A study involving adults over 50 found that consuming dairy protein was linked to an 8% lower risk of hip fractures, while eating plant protein was associated with a 12% reduction in risk.

High-protein foods include eggs, meat, fish, legumes, and dairy products. Additionally, protein powders can be easily added to smoothies or baked goods.

6. Phytoestrogen-Containing Foods

Phytoestrogens are plant compounds that mimic estrogen in the body. Foods like soy products, flaxseeds, and sesame seeds can help balance hormones naturally.

Which Foods You Should Avoid

Processed Foods

• High in unhealthy fats, sugar, and salt, processed foods can contribute to weight gain and increase the risk of chronic diseases.

Alcohol

• Limit alcohol intake, as it can interfere with sleep and contribute to weight gain and other health issues.

Caffeine

• Excessive caffeine can exacerbate hot flashes and disrupt sleep. Try to limit your intake, especially in the afternoon and evening.

Heavily Salted Food

• High salt intake can lead to increased blood pressure and negatively impact bone health. Opt for low-sodium alternatives.

Refined Sugar

• Foods high in refined sugar can lead to weight gain and increase the risk of diabetes and other health issues. Choose natural sweeteners like honey or fruit instead.

Let’s Talk About Supplements

Incorporating certain supplements into your routine can help manage menopausal symptoms and support overall health. 

Black cohosh, a herbal supplement, may reduce hot flashes and night sweats, while flaxseed, rich in omega-3 fats and phytoestrogens, can promote heart health and hormone balance. Calcium supplements are essential if your diet lacks sufficient calcium, as they help maintain bone health and reduce the risk of osteoporosis. 

Additionally, Vitamin D is crucial for calcium absorption and bone health, especially if you have limited sun exposure. By adding these dietary tips and supplements to your regimen, you can navigate the changes brought by menopause more effectively. However, always consult with a healthcare professional before starting any new supplement.

What about weight loss medications?

In some cases, weight-loss medication may be an option for women struggling to lose weight after menopause. Medications such as GLP-1 agonists can help manage weight and improve insulin resistance. Consult your healthcare provider to determine if weight-loss medication is appropriate for you.

Losing weight after menopause requires a multifaceted approach that includes dietary changes, regular exercise, and possibly medical interventions. By understanding the causes of menopause weight gain and implementing these strategies, you can achieve and maintain a healthy weight post-menopause.

A medically-backed program with personalized support from doctors, dietitians, and health coaches can make a huge difference. We’ve designed NOVI Optimum Plus based on the latest science and to approach weight loss and hormonal health holistically.