Navigating Menopause the Betr Way
Menopause is a natural phase in a woman's life, typically occurring in their late 40s or early 50s, characterized by the cessation of menstrual periods and hormonal changes. The hormones most affected during menopause include estrogen, progesterone, insulin, and testosterone. Shifts in these hormones can lead to various symptoms, including hot flashes, mood swings, weight gain, bowel changes, and bone density loss. Focusing on a balanced diet rich in specific nutrients can help support overall health and manage these symptoms. Many of these nutrients are already incorporated into the Betr Health protocol!
Focus on:
- Fruits and Vegetables: These are rich in antioxidants, vitamins, and fiber, which can help with various menopausal symptoms. Aim for a colorful variety for a wide range of nutrients. Cruciferous vegetables (including Level 1’s kale and cabbage and Level 2’s broccoli and cauliflower) contain compounds that help balance estrogen levels.
- Lean Proteins: Focus on lean meats, poultry, fish, legumes, and plant-based protein sources like tofu and tempeh. These provide essential amino acids for tissue repair and hormone production.
- Healthy Fats: Avocados, nuts, seeds, and fatty fish are rich in omega-3 fatty acids and other healthy fats. These help reduce inflammation and support the production of hormones, especially progesterone.
- Herbs and Spices: Some herbs and spices like turmeric, ginger, and sage have anti-inflammatory properties and may help relieve symptoms like joint pain and hot flashes.
- Probiotic-rich Foods: Greek yogurt, kefir, kimchi, sauerkraut, and other fermented foods can support gut health and may help with digestive issues that can occur during menopause.
- Calcium-rich Foods: Menopausal women are at a higher risk of osteoporosis, so getting enough calcium is important. Foods like dairy products (Greek yogurt, milk, cottage cheese), fortified plant-based milk, leafy greens (kale, broccoli), and navel oranges are good sources of calcium. Vitamin D is also important for bone health; sun exposure and supplements can help maintain adequate levels.
- Milled/Ground Flaxseed: These tiny seeds are powerful in relieving menopausal symptoms due to their abundance of lignans, which are natural plant compounds that can help balance hormones. They are also a good source of omega-3 fatty acids.
- Soy: Don’t be afraid of soy! Whole soy products like tofu, tempeh, and edamame contain phytoestrogens, which are plant-based compounds that can help balance estrogen levels in the body. They may help alleviate some menopausal symptoms.
- Magnesium: Magnesium supports muscle and nerve function and can help alleviate symptoms like insomnia and mood swings. Sources include leafy greens, nuts, and seeds.
- Water: Staying hydrated is essential for overall health and can help alleviate symptoms like hot flashes.
- Stress Management: Managing stress is vital during menopause. Incorporate deep breathing, mindfulness, regular exercise, and journaling into your routine. Build social connections, prioritize sleep, and engage in relaxing hobbies. If stress becomes overwhelming, seek support from a mental health professional. These practices can help ease symptoms and improve overall well-being.
What to Limit/Avoid:
- Caffeine: Yes, we all love our coffee! However, excessive amounts of caffeine can increase cortisol production, worsening fatigue, and increasing estrogen levels. If you are a coffee drinker, keep it to a minimum of 1-2 cups per day. Any more can affect these hormone levels.
- Processed Foods and Added Sugars: A diet high in added sugars and processed foods may contribute to hormonal imbalances and insulin resistance, aggravating menopausal symptoms. Overconsumption of these foods can also lead to weight gain, especially around the abdomen, which can exacerbate menopausal symptoms like hot flashes and night sweats.
- Alcohol: Alcohol can disrupt hormone balance, especially for estrogen. Alcohol also causes blood vessels to expand, which leads to an increase in body temperature. This can trigger hot flashes and night sweats.
- Individual Sensitivities: If you have specific dietary sensitivities or allergies, these can exacerbate menopausal symptoms. Pay attention to how your body reacts to different foods, especially in Level 2, and make adjustments as needed.
The Connection of Gut Health and Menopause
Maintaining good gut health is important at any stage of life, but especially during menopause. Hormones, including estrogen, can influence gut health. The hormonal fluctuations that occur during menopause can impact gut motility and function. This can lead to changes in bowel habits, including constipation, diarrhea, and bloating. Supporting a healthy gut microbiome by eating foods abundant in fiber and probiotics can help mitigate these symptoms. A healthy gut microbiome can also help regulate inflammation, support immune function, and optimize nutrient absorption—all beneficial throughout the transitions of menopause.
Before making significant dietary changes, especially if you have specific health concerns or conditions, it's advisable to consult with a healthcare provider or registered dietitian. They can offer personalized guidance and ensure adjustments align with your health needs and goals.
