Nutrition
When we think about nutrition for perimenopause & menopause, we want to think of our three main goals when it comes to HOW to eat to best support our body during this transition.
There are 3 main habits we want to focus on to optimize our perimenopausal and menopause nutrition
Three main habits
1
The 80/20 approach
During perimenopause, WHAT you eat becomes even more important.
We can think of inflammation as a fire in your body that can spread if not controlled. Anti-inflammatory foods act like water, helping to put out the fire. Inflammatory foods act like gasoline, making it burn hotter.
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80% of your meals are focused on whole, nutrient-dense foods
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20% flexibility for life enjoyment
2
Blood sugar balance
When we eat, we want to focus on foods that help to keep our blood sugar regulated, avoiding huge spikes. We can do this through:
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Include Protein, Fiber & Healthy Fat at every meal
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Focus on Food Order
3
High protein, High fiber
During perimenopause & menopause, we want to prioritize protein and fiber with a focus on low-glycemic carbohydrates.
Protein helps preserve our muscle mass and keeps us full between meals.
Fiber is essential for making us feel full, and to slow and improve digestion.
What am I eating?
Term definition
Protein
Protein is important for maintaining skeletal muscle, bone, enzymes, hormones, and immune function. Consuming adequate protein regularly is important.
During menopause and healthy aging, adequate protein becomes particularly important because age-related and hormonal changes can contribute to a gradual loss of muscle mass and strength.
Common sources: Fish, poultry, meat, eggs, dairy products, beans, lentils, soy foods, nuts, and seeds.
Dietary Fat
Dietary fat is an essential macronutrient that provides energy, supports cell structure, and allows the body to absorb the fat-soluble vitamins A, D, E, and K. Fat also provides essential fatty acids that the body cannot produce on its own.
The type of dietary fat matters. Unsaturated fats, found in foods such as olive oil, nuts, seeds, avocados, and fish, are generally associated with better cardiovascular health when they replace saturated fats. Saturated fat should generally be limited, while artificial trans fats should be avoided as much as possible.
Common sources: Olive oil, avocado, nuts, seeds, fish, dairy products, meat, and eggs.
Carbohydrate
Carbohydrates are one of the body's primary sources of energy. During digestion, many carbohydrates are broken down into glucose, which can be used immediately for energy or stored primarily as glycogen in the muscles and liver for later use.
Carbohydrate quality is important. Minimally processed carbohydrate foods such as whole grains, fruits, vegetables, beans, and legumes provide vitamins, minerals, fiber, and other beneficial compounds. Highly refined carbohydrates and foods with large amounts of added sugar generally provide fewer nutritional benefits.
For physically active women, carbohydrates are particularly important because they help provide fuel for moderate- and high-intensity exercise and replenish muscle glycogen after activity.
Fiber
Dietary fiber is a type of carbohydrate found primarily in plant foods that the human digestive system cannot completely break down. Instead of being fully digested and absorbed like many other carbohydrates, fiber travels through the gastrointestinal tract, where it contributes to digestive health, bowel regularity, blood glucose regulation, cholesterol management, and satiety. Certain fibers also support beneficial bacteria in the gut.
Fiber is generally classified as soluble or insoluble. Soluble fiber dissolves in water and can help regulate blood glucose and lower LDL cholesterol. Insoluble fiber adds bulk to stool and helps support regular bowel movements.
Common sources: Vegetables, fruits, beans, lentils, whole grains, nuts, and seeds.