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Nutrition Tips for Peri-Menopause, and Menopause

The peri-menopause and menopause are times of great change. Learn nutrition tips for health and wellbeing, find relief from hot flashes, and get better sleep.

Menopause Nutrition Tips

Menopause is a life stage in women's lives where they stop menstruating. It usually happens in the mid-40s and can last for years. It is one of the most significant transitions in a woman's life.

Peri-menopause is the period before menopause when hormones start changing in a woman's body. The symptoms can be similar to those of menopause but milder. Women might experience hot flashes, mood swings, and trouble sleeping during this time.

The symptoms of peri-menopause are not just a woman's thing. Men go through a lot of changes too. 

This article will talk about some nutrition tips for this powerful life stage and help manage some of the symptoms that can go hand-in-hand with it. 

What Does It Mean To Have A Hot Flash?

A hot flash is the sudden feeling of warmth that rushes to the head and neck, often followed by profuse sweating or a clammy feeling. But the hot flash is a common symptom of menopause that many women experience due to hormonal changes during this time.

Hot flashes are typically harmless and can be managed with lifestyle changes nutrition. Sometimes hormone therapy is also prescribed by your doctor to assist.

4 Tips on How to Deal with Hot Flashes Naturally

Hot flashes are one of the most common symptoms of menopause and can range from mild to severe. They can be uncomfortable, but they don't have to be. Here are some nutrition tips that can help: 

1. Drink Plenty of Water

When you are dehydrated, your body temperature rises, and you may experience hot flashes. So it is important to drink plenty of water throughout the day.

2. Go easy on the Caffeine

Caffeine can cause dehydration and make hot flashes worse. If you like coffee or tea, try cutting back on how much caffeine you consume each day or switch to decaf.

3 Eat Nourishing Foods

Eating a variety of foods with plenty of fruits and vegetables may help reduce hot flashes as well as other symptoms associated with menopause. 

4. Enjoy some Movement and stay Active

It might sound counterproductive, but gentle exercise can help hot flashes by helping with the body's heat regulation system. So including some activity is a good thing! 

Nutrition for Women in the Menopausal Transition

The experience of menopause varies from woman to woman. It is a natural event in the lifecycle of a woman's reproductive system, but it can bring about a range of physical and emotional changes.

During this time, women may experience physical discomforts such as mood swings, night sweats, and hot flashes, which we discussed earlier. 

But there are other health considerations to think about that are largely invisible: bone, muscle, and heart health. The good news is that many nutrition guidelines can help women through the peri-menopausal and menopausal stages. 

These include:

Eating foods rich in calcium 

This is really important for maintaining bone health as some bone loss is inevitable during this life stage.  

Getting adequate Vitamin D

Think about including some foods rich in vitamin D like oily fish, and discuss Vitamin D supplementation with your dietitian or health professional. 

Eat foods rich in Omega-3 Fatty Acids

Like fish, nuts or eggs; Foods rich in omega-3 can help to support mood during menopause and peri-menopause. 

Eat foods rich in Protein

Some muscle loss is common during menopause and in later life. Eating foods rich in protein can support muscle strength as we get older. 

Nutrition Tips to improve Sleep during Menopause

Women going through menopause often suffer from insomnia. This can be due to hormonal changes, stress, and discomfort. Sleep is essential for both physical and mental health, so it's crucial to find ways to improve sleep.

One way is by adding more protein to your diet. Protein also helps the body produce serotonin which helps regulate sleep cycles. Another way is by eating magnesium-rich foods such as leafy greens or nuts like almonds or cashews. Magnesium also helps regulate melatonin which can help with sleep quality and duration.

Final Thoughts

Peri-menopause and menopause are significant life stages that ought to be celebrated, not lamented. Some symptoms go with it, but try these nutrition tips to support your comfort, health and wellbeing during this time. 


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