It’s only recently that more people, including the medical community, are realising the impact of nutrition on our health and wellness. There’s no doubt that what you eat affects how you feel, look, and perform, and, crucially, our body’s needs change at different times of the month and during various stages of our lives.
Many women’s health experts advocate adapting your training, nutrition, and lifestyle habits according to your menstrual cycle in an approach called cycle syncing, which focuses on working with your hormones, not against them. Nutritionally speaking, there are various ways you can use food to minimise some of the symptoms that occur throughout the month. And the same goes during perimenopause and menopause.
// How food affects your menstrual cycle
Different nutrients can help to nourish the body and alleviate discomfort during the four phases of the menstrual cycle.
- Menstruation
Eating plenty of iron-rich foods is important during your period because iron levels may dip due to bleeding. Incorporate things like leafy green vegetables, lean meats and legumes. Vitamin C helps to increase iron absorption, while omega-3 fatty acids can reduce inflammation and cramping.
- Follicular phase
Estrogen levels rise during the first half of your cycle and your body tends to crave more carbs. Try to focus on complex carbohydrates from sources such as fruits, wholegrains, and starchy vegetables.
- Ovulation
As estrogen continues to surge, complex carbs remain important, as do healthy fats and anti-oxidant rich foods to balance estrogen levels.
- Luteal phase
You may feel hungrier in the days leading up to your period. Focus on lean protein and healthy fats, and remember to stay hydrated to reduce bloating and benefit your mood.
// Diet and menopause
One of the biggest worries women have as they get older is weight gain with a lot of confusion around the topic. It's not impossible to lose weight during menopause, but there are several contributing factors, meaning you will need to change your habits.
From perimenopause onwards, estrogen imbalances cause the body to go from storing fat just under the skin to deeper around the abdominal organs, increasing the risk of insulin resistance, diabetes, heart disease, and inflammation. Another factor contributing to weight gain is muscle loss. Vitamin D levels drop due to lower estrogen, and stress compounds these problems.
If we don't adjust our diet and lifestyle, fat cells start storing excess estrogen and the hormone becomes dominant. This dominance interferes with the liver's ability to clear the excess estrogen, leading to a hormonal imbalance; as a result, weight gain occurs. Plummeting levels of progesterone also have a significant impact on weight.
It is important to know all of this before mentioning food, because you should understand the challenges your body is facing if you want to embrace a healthier diet.
When we talk about nutrition, everything in moderation is my motto; however, we need to more vigilant. Key things that can contribute to weight gain and health issues include:
Sugar
Simple carbohydrates
Excessive calories
Processed foods
Inflammatory foods
Alcohol
Caffeine
Dairy
It’s not just about avoidance and elimination. We can also use food proactively to improve our mental and physical health.
Fighting Inflammation: a higher intake of alkaline, as opposed to acid-forming foods, is necessary as they help your body repair and heal. Aim for 60-80% alkaline-forming foods and 20-40% acid-forming. Alkaline foods include salmon, sardines, tuna, berries, nuts, olive oil, leafy greens, beetroot, avocado, and sweet potato.
Balancing Hormones: Food supplies the building material to make hormones and the right ones can elevate oxytocin. Prioritise sources of vitamin D, vitamin C, and magnesium. Helpful additions include onions, ginger, green leafy vegetables, pomegranates, olive oil, eggs, almonds, and pumpkin seeds.
Decreasing Insulin Resistance: A high-sugar diet is never a good thing. High levels of sugar can lead to weight issues, diabetes, insulin resistance, and more inflammation issues. Remove processed carbs and sugars from your diet as much as possible and replace them with low-glycemic foods to provide you with fuel for energy and a steady flow of glucose into your bloodstream.
Improving Gut Health: Gut health impacts the entire body. As we age, the ratio between good and bad gut bacteria can change, along with lower bile production, resulting in bloating, reflux, and constipation. A daily serving of fermented food, e.g. sauerkraut, kimchi, kefir, sour pickles, kombucha, or live culture yoghurts can help balance your gut bacteria. It’s also good to avoid processed foods that cause inflammation and bloating. Build your meals around wholesome, fibre-rich foods. And drink more water. Your microbiome can be restored within a few days of eating well.
// Tips for Success
Fasting has its place but it’s not for everyone. It can play havoc with your hormones, so speak to an expert.
Listen to your own body; what's right for your friend might not be right for you.
Plan and prepare meals ahead of time to ensure you have healthy options available.
Eat slowly and mindfully to better recognise hunger and fullness cues.
Join a support group or community for women going through menopause to share tips and encouragement.
Lack of sleep and stress add to weight gain.
Menopause can be a time of significant change, but with the right nutrition, you can support your body and enhance your overall well-being. Think of food as your ally, providing the fuel and nutrients needed to navigate this phase with strength and vitality.
Keep in mind that small, consistent changes can lead to big improvements. Celebrate each healthy choice you make and be gentle with yourself on days when things don't go as planned. Your journey through menopause is unique, and so is your path to optimal nutrition. Remember, it's not about perfection; it's about finding what works best for you and your body. Pay attention to how different foods make you feel, and don’t hesitate to experiment with new recipes or dietary patterns.
// Sharon James is a menopause coach and the founder of Mindful Meals
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