Nutrition and Lifestyle

Nutrition and lifestyle choices can support you during this transformative phase of life. Let us guide you through key areas that can positively impact your well-being.

Macronutrients

During peri/menopause, maintaining a balanced intake of carbohydrates, proteins, and fats becomes even more crucial. Adequate carbohydrate intake can help regulate mood swings and support energy levels. Consuming sufficient protein aids in muscle maintenance, which is particularly important during this stage when muscle mass tends to decrease. Healthy fats, such as those found in avocados and nuts, can help support hormone production and alleviate dryness associated with menopause.

Micronutrients

Menopause brings changes that may require an increased focus on certain micronutrients. Calcium and vitamin D are essential for maintaining bone health, as women are at an increased risk of osteoporosis during and after menopause. B vitamins, such as B6 and B12, are important for mood regulation and may help manage mood swings. Including a variety of colourful fruits and vegetables can provide an array of micronutrients to support overall well-being.

Gut Health

Peri/menopause can sometimes disrupt the balance of gut bacteria, leading to digestive issues such as bloating and irregular bowel movements. Include fibre-rich foods, such as whole grains, fruits, and vegetables to support gut health by promoting regularity and supporting a diverse gut microbiome. This, in turn, may help alleviate digestive discomfort and optimise nutrient absorption.

The Mediterranean Diet

The Mediterranean Diet offers numerous benefits during menopause. It focuses on whole, unprocessed foods rich in nutrients and antioxidants, which can help reduce inflammation and support heart health. The diet's emphasis on healthy fats, such as those found in olive oil and fatty fish, may help alleviate symptoms like vaginal dryness. Additionally, the abundance of fruits, vegetables, and whole grains provides essential vitamins and minerals to support overall well-being.

Alcohol

The metabolisation of alcohol can change, potentially leading to increased sensitivity to its effects. Hot flushes and night sweats can be triggered or exacerbated by alcohol consumption. It's important to be mindful of your alcohol intake and consider moderating or avoiding it if it worsens your menopause symptoms. Staying hydrated with water and opting for non-alcoholic alternatives can be beneficial.

Eating in a Stress-Free State

Menopause can be accompanied by increased stress and anxiety. Eating in a stress-free state can support digestion and overall well-being. Practising relaxation techniques, such as deep breathing or mindfulness, before and during meals can help reduce stress levels and promote optimal digestion. So take time to enjoy your meals and create a peaceful environment for a better overall eating experience before, during and after menopause.

By focusing on nutrition and adopting a healthy lifestyle, you can support your overall well-being, manage symptoms, and promote a smoother transition through this transformative phase of life.

As always, consulting with a healthcare professional or registered dietitian/nutritionist can provide personalised guidance for your specific needs.