Prepare for a natural disruption.
For most women who don’t go through menopause prematurely — such as resulting from a procedure, like a hysterectomy — it’s considered a natural part of aging, most often occurring when a woman is around 45 to 55. However, it can still be quite disruptive, particularly for women who experience symptoms ranging from fatigue and anxiety to mood swings and hot flashes after menstruation ceases and estrogen levels decline. Fortunately, experts say, exercise and proper diet can help mitigate the impact menopause has on a woman’s life — and health.
Get moving.
During menopause, women can begin to lose muscle mass and add fat (as can men as they age, and their testosterone levels decrease). So in addition to eating a healthy diet, experts emphasize that exercise is a crucial component to maintaining a healthy weight and body composition, and shedding pounds without losing muscle. “You have to really kick up your cardio, and weight-bearing exercise is really, really important,” says Cheryl Forberg, James Beard award-winning chef and registered dietitian nutritionist for NBC’s “The Biggest Loser”. She recommends aiming for 30 minutes to an hour of cardio, strength training and stretching five days a week.
Set the table.
Forberg, who lives in Napa, California, and has a private practice, says that her menuopausal patients frequently complain of gaining weight around their midsection, despite eating and exercising as they had in the past. “Because of the changes in our metabolism and our lean body mass, our metabolism decreases. So if we continue to eat the way we always have, which many of us do, we gain weight,” she says. “So right now, you shouldn’t be eating quite as much. We also need to look at what you’re eating, because you might not be eating things in the right proportion to optimally compensate for these bodily changes.”
To stay in shape, don’t skip the protein.
“Most women do gain weight during their menopausal years, because of the lower activity; because of some of the hormonal changes,” says registered dietitian nutritionist Lisa Bunce, owner of Back to Basics Nutrition Consulting in Redding, Connecticut. She adds that even for those who don’t add pounds, many still see a shift in body composition. Bunce recommends eating protein throughout the day — from nuts and fish to lean cuts of beef (grass-fed, if available) — in addition to getting adequate exercise, including lifting weights at least twice weekly, to minimize the development of midsection belly fat.
Get a boost from omega-3s.
In addition to being a healthy source of protein, cold-water fish — like wild-caught salmon — are an ideal source of omega-3 fatty acids that can improve heart health to combat an increase in cardiovascular risk post-menopause, Bunce says. And along with having a cardio-protective benefit, omega-3s are also good for brain function and can be helpful in combating depression and insomnia, which some experience as a result of hormonal shifts, Forberg says.
Just say no to fat-free cookies.
Not that you should say yes to full-fat cookies. Instead of processed products that advertise they’ve cut out fat, aim to eat healthy fats that keep you feeling full to limit weight gain, which is common during menopause and could raise the risk for conditions ranging from heart disease to Type 2 diabetes. “Good fats are important — fat-free is not the way to go,” Forberg says. “But we want to focus on things like avocados, nuts and seeds, pistachios, pumpkin seeds and good oils — like grapeseed and olive oil.”
Keep up on calcium.
As women age, their calcium needs increase, due to menopause and an elevated risk of osteoporosis. During this transition, Bunce encourages patients to have at least a couple of servings per day of low-fat dairy products — such as Greek yogurt and milk. But diet alone may not be enough. “Usually most menopausal women need to have a supplement” to get the 1,200 milligrams of recommended daily calcium during and after menopause — up from the 1,000 mg before menopause, she says. “Oftentimes a calcium supplement is warranted to be able to keep the calorie intake moderate, yet meet those calcium needs.”
Stay regular during menopause.
Bunce says eating more veggies and whole grains can help a person stay regular — keeping things moving through the digestive system — and is an area of focus when she’s counseling patients going through menopause. “We start to look at the vegetables and the grains and bringing more good quality grains in, such as farro [and] freekeh.” This also, she says, “keeps the bloating under control that many women going through menopause often complain about.”
Don’t over-imbibe.
Antioxidants, like those found in high concentrations in red wine, can help slow the aging process. So a glass of wine a day may be beneficial. But for some women who experience menopause-induced mood swings or depression, alcohol could worsen these issues, Bunce says. What’s more, it can disrupt restful shut-eye. “If sleep disturbances [are] one of your symptoms as you’re transitioning through menopause, then you would want to revisit your alcohol consumption.” Experts generally don’t recommend that those who don’t drink, start — and urge moderation for those who do.
Drink more water.
Bunce says drinking lots of water helps combat dry skin and vaginal dryness — two complaints she commonly hears from patients going through menopause, both of which can result from the decrease in estrogen. “Keeping yourself well-hydrated helps maintain the skin’s moisture and offset the dryness,” she says. “Water can decrease bloating. Water also helps to maintain bowel function.”
Be careful with caffeine and hot beverages.
For some women going through menopause, these drinks can trigger hot flashes, Bunce says. Caffeine can also contribute to sleep disruptions that some experience as a part of menopause. “Some of us are much more sensitive to caffeine and we have problems sleeping,” Forberg says. “It’s still OK to have caffeine, but you have to be a little bit more sensitive to it.”
Add flaxseed.
In addition to other benefits, this tiny nutritional powerhouse is a rich source of lignans — a compound that acts like estrogen when ingested, Bunce says. As such, flaxseed has been shown to help ease symptoms of menopause like hot flashes, she notes. Better yet? You only need a little to benefit. Bunce recommends adding a couple of tablespoons to yogurt or oatmeal, or other preferred food. Another benefit: “It is a great digestive aid and can help reduce the bloat often associated with menopause, as long as you are drinking plenty of water throughout the day,” she says.
Follow the standard whole-food nutrition rules.
Go easy on all the white stuff: “White flour, white sugar, white rice, white pasta — those things have really no nutritional value, it’s just calories,” Forberg emphasizes, noting that many women seem to crave more sweet stuff during menopause. In addition to limiting sweets, she recommends eating 4 cups of fruits and veggies a day, mostly veggies, while keeping it interesting by varying things like cooking technique — have you grilled lately? — and retaining those tasty, flavor-carrying healthy fats in one’s diet. All those changes could help improve health long term, experts say — while making the short-term disruption of menopause more manageable.
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What to Eat and Drink During Menopause originally appeared on usnews.com
