Superfoods for Menopause

A "cure" for menopause, like it's some kind of disease? It's a natural part of life that we need to accept and manage in a productive way. Menopause causes a big change in our hormonal profile—the huge drop in estrogen over a period of several years—that can give many women some problematic symptoms including sleep disturbances, sweating, bloating and mood changes. Plus, there are the "silent" changes that occur to our bodies' biology. These include a slowing of metabolism (easier weight gain), and an increase in the risk of heart disease (that protective effect that estrogen had goes away, when estrogen does!).

image source

I'd like to set the record straight with some real advantages that a healthy diet and lifestyle can contribute to this mid-life change. A healthy and active lifestyle can certainly contribute to managing menopause, but if the strategies I've laid out don't help, it's important to see your doctor. You're not "sick," but all of us respond differently to individual hormonal changes.

Managing menopause with foods relates to two different areas:

1. Symptoms
2. Long-term Health

Here are some of my guidelines for managing your health during menopause. What are yours? I'd love to hear more of how you're managing these years with diet and lifestyle.

FOODS FOR MENOPAUSAL SYMPTOMS
(bloating, sweating, sleep disturbances)

Soy: Richest source of plant estrogens
A diet rich in soy has been documented to help reduce symptoms, but it's not just an occasional glass of soy milk or handful of soy nuts! Soy is very rich in a type of plant estrogen, termed isoflavone, that serves the same role as our body's natural estrogen. So, it helps to replace some of that estrogen that our bodies no longer make. To make an impact, you need at least 20 grams of soy protein daily. Most Asian cultures ingest this daily, without even a thought, but in the U.S., we're not soy-protein-based eaters. Think about "dairy" versions of soy (milk, cheese, yogurt), meat replacements (garden burgers and Boca Burgers), edamame pods and roasted soy nuts. For some, it's an acquired taste, but there is solid evidence that soy can help the symptoms. A note of caution: If you are soy sensitive, or have been advised to limit soy intake for medical reasons—this is not a strategy for you. Always check with your doctor before making a significant change in your diet.

Other foods with plant estrogens
While not as rich in plant estrogens (phytoestrogens) as soy, incorporating some of these other sources might help: beans, seaweed, and apples.

Foods you might want to limit
While there is not much hard evidence to support excluding certain foods to reduce menopausal symptoms, here's a few that many women report triggering hot flashes: caffeine, alcohol and spicy foods. Plus, if you're having trouble sleeping, limiting your caffeine intake from all sources (coffee, tea, colas, energy drinks) can sometimes help. Cutting down on your salt (limiting processed and packaged foods, losing the salt shaker) can also help reduce short-term water retention.

FOODS FOR LONG-TERM HEALTH
(for menopause and beyond)

Not surprisingly, at least to me, the basics of a healthy diet at menopause are similar to those for all other body parts and times of life: an abundance of colorful fruits and veggies, lean protein, low-fat dairy and fiber-rich starches. With menopause, dietary requirements do change. We need to do more to protect our hearts and our bones. Here are a few basics you don't want to miss:

For heart health
Increase your omega-3 fat intake. Eat "oily" fish (like wild salmon and mackerel) regularly—or take a daily fish oil capsule (1,500-2,000 mg/day). Think about flax seeds/oil and walnuts for non-fish sources.

For bone health
Keep your calcium intake up to 1,200-1,500 mg every day. Don't rely only on supplements! Choose low-fat, calcium-rich foods and deep green vegetables as an alternate source. Limit your supplement to 500 mg at a time to maximize absorption.

For weight management
Weight gain is easier, so make sure you balance your food intake with an increase in physical activity. Get a pedometer and keep track of your steps (2,500 steps is about 100 calories) and keep track of your daily calories eaten. Get some support to keep you on track!

One last word about a "must-do": physical activity. This is as important to maintaining mid-life health as what you eat. A minimum of a 30-minute walk daily helps your heart, your bones, your weight and your mood. If that's at the bottom of your list, the first thing to do is move it to the top!