7 Tips to a Healthy Diet During Menopause: Don't Let Hormones Stop You!

7 Tips to a Healthy Diet During Menopause: Don't Let Hormones Stop You!

Menopause can be a daunting, confusing time for many women as their hormones are fluctuating.​ It’s not just hot flashes, but an array of emotional and physical changes that can arise due to altered hormone levels.​ One of the most important measures you can take during the menopausal years is to ensure that you have a healthy diet that will help you keep your energy levels up and shed those unwanted pounds.​ Here are seven tips to help you get started on your journey to a healthy and balanced diet:

Tip #1: Eat Regularly

eat regularly circled during menopause

Eating regular meals throughout the day helps your body maintain consistent energy levels and can help prevent any fluctuating cravings from taking over.​ Try to include an adequate amount of lean protein, healthy fats, and complex carbohydrates at each meal.​ Eating in small portions every few hours can also help you avoid overeating, as well as helping with your metabolism.​

Tip #2: Include Plenty of Fruits and Vegetables

fruits and veggies for menopause

During menopause it is especially important to get adequate amounts of fruits and vegetables.​ Not only do they provide fiber and help satisfy cravings, they are also a great source of vitamins and minerals to help support your immune system.​ Try to get seven to nine servings of nutritional fruits and veggies each day.​

Tip #3: Cut Back on Refined Sugars, Alcohol and Processed Foods

picture of refined oils to stay away from during menopause

Using purposeful restraint for candy, refined sugars, alcohol, and processed foods can help you maintain your energy levels during different stages of menopause.​ While it is, of course, ok to indulge once in a while, limiting these foods can help optimize your physical and mental health.​

Tip #4: Choose Healthy Fats

healthy fats during menopause diagram

Healthy fats, such as avocados, nuts, and olive oil, are an important addition to your diet.​ Not only do they provide flavor and texture to meals, they also give your body the fatty acids it needs to function optimally.​ Just keep in mind to not overindulge and make sure you’re including enough lean proteins.​

Tip #5: Consume Calcium-Rich Foods

calcium rich foods for menopause

As we age, our bones start to weaken, and the risk of osteoporosis increases.​ Making sure you’re including a range of calcium-rich foods, from fortified almond milk to plant-based yoghurt, can help lessen the risk of developing any long-term bone conditions.​

Tip #6: Supplement your Diet with Essential Vitamins

Taking supplement tablets and pills can often be a great way to top up your vitamin and mineral levels.​ Women's multivitamins that are specific to your age range can be a great way to give your body the additional support it needs during menopause.​

Tip #7: Stay Hydrated

women drinking water to stay hydrated during menopause

It might seem obvious, but staying hydrated is essential for helping your body maintain its physical and mental balance.​ Try to drink at least eight glasses of water throughout the day and increase your intake of hydrating foods such as cucumber and watermelon.​ You can also keep an eye on your urine: if it’s dark yellow, it’s a sign you might need to drink more water.​

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