The Nutrition Basics for Menopause

As usual, no one is safe from the menopause grift train.

I had a discovery call with a potential client, who was looking for nutrition support for weight concerns in menopause. They had noticed some weight gain over the span of a couple years, aligning with when they started the menopause transition. In response to this, they reached out to a local “certified menopause coach” (you and I are asking ourselves the same question here - “huh?”), who told them that dairy was toxic, they needed to avoid gluten and if they went to bed hungry it was all in their head. And so, feeling frustrated (and hungry as all holy you know what), they reached out to me. Now, I don’t provide weight management or weight loss advice, but I do help people build a life for healthy hormones using a non-diet approach!

This isn’t a new problem. We know nutrition misinformation lives on the Internet, and it translates terribly and perfectly into menopause which is an area that many people feel is taboo to discuss.

Menopause is a natural life stage for bodies assigned female at birth (AFAB), typically occurring between the ages of 45 and 55, marking the end of menstrual cycles. If you have a uterus and ovaries, you will experience menopause. As hormone levels fluctuate during this time, symptoms like hot flashes, mood swings, and sleep disturbances can occur and every person is different in terms of the severity of their symptoms. While menopause is a biological process, working on a positive outlook and building supportive health habits help manage symptoms, maintain bone health, and support overall well-being.

One of the most significant concerns during menopause is the loss of bone density, due to declining estrogen levels. Estrogen plays a key role in maintaining bone health, and without it, an increased risk for osteoporosis occurs - as we age we don’t have the same level of bone turnover and repair so we lose bone mass over time. Calcium is crucial for maintaining strong bones and reducing the risk of fractures - women over age 50 need at least 1200mg per day, and consuming sources regularly can optimize absorption.

My Favourite Food Sources of Calcium:

Dairy and calcium-fortified alternatives: Milk, yogurt, and cheese are excellent sources of calcium, and you can find plant-based alternatives that have been fortified to replace what’s missing.

Leafy greens: Surprisingly, kale, collard greens, and bok choy are rich in calcium! Add these to stir fry or salads.

Tofu: A sneaky source made with calcium sulfate, tofu is another great source, especially for people following a vegetarian or vegan diet.

Vitamin D is crucial because it helps the body absorb calcium and plays a role in bone health, immune function, and inflammation reduction. As we age, our skin becomes less efficient at producing vitamin D from sunlight, and it can become harder to get enough from food alone. If you don’t live in an area with a lot of sunlight exposure, your levels might need more TLC. We need about 600 to 800IU of vitamin D per day above age 50, but some people may need more and should talk to a dietitian for specific recommendations.

My Favourite Food Sources of Vitamin D:

Fatty fish: Salmon, mackerel, sardines, and tuna are excellent sources.

Fortified foods: We can add vitamin D to foods like milk, orange juice, and breakfast cereals which can make them convenient to add in.

Egg yolks: Each one has a little bit of natural vitamin D, so they won’t be a big source of your intake but can add up along with other foods through your day.

Magnesium plays a role in hundreds of reactions in the body, including muscle and nerve function, blood sugar regulation, and bone health. During menopause, magnesium might be of help to manage symptoms like insomnia, anxiety, and muscle cramps. Women need about 320mg per day, and some people may benefit from more - talk to a dietitian!

My Favourite Food Sources of Magnesium:

Leafy greens: Spinach, Swiss chard, and kale are great options to consider.

Nuts and seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are all high in magnesium - and perfect for snacking!

Legumes: Beans, lentils, and chickpeas are excellent plant-based sources with an additional source of protein for satiety and muscle mass maintenance.

Whole grains: Brown rice, quinoa, and oats contain magnesium, and fibre for healthy digestion!

Phytoestrogens are plant compounds that are thought to mimic estrogen in the body. It’s possible that consuming foods rich in phytoestrogens could help balance hormone levels during menopause (we need more data on this, it’s limited and not of high quality right now) and potentially reduce hot flashes, night sweats, and other symptoms of erratic hormonal fluctuation.

My Favourite Food Sources of Phytoestrogens:

Soy products: Tofu, tempeh, edamame, and soy milk are rich in isoflavones, a type of phytoestrogen.

Flaxseeds and sesame seeds: These tiny seeds contain lignans, another type of phytoestrogen and a great source of fibre.

Legumes: Chickpeas, lentils, and beans also contain phytoestrogens, along with being a great plant-based protein.

As estrogen levels decrease during menopause, the risk of heart disease increases - estrogen plays a role in cholesterol clearance in the bloodstream, and this loss of protection can mean increased levels. Omega-3 fatty acids, found in fatty fish and certain plant-based foods, are well-known for their anti-inflammatory properties and their ability to promote heart health, reduce blood pressure, and lower triglyceride levels. Ideally we are including 2 to 3 servings of omega-3 rich foods per week.

My Favourite Food Sources of Omega-3 Fatty Acids:

Fatty fish: Salmon, mackerel, sardines, and herring are rich in EPA and DHA omega-3s, essential fatty acids that we can’t make in the human body.

Chia seeds: A great plant-based source of omega-3s, particularly ALA.

Flaxseeds: Ground flaxseeds are another excellent source of ALA.

Walnuts: A heart-healthy nut high in omega-3s, and other vitamins and minerals for optimal health!

Finally, B vitamins, particularly B6, B12, and folate, are essential for energy production, brain health, and mood regulation. During menopause, fluctuations in hormone levels can impact mood, and B vitamins may help alleviate symptoms like irritability and fatigue. We have specific recommendations for each B vitamin, but it can make sense to prioritize overall intake from food and add supplements when indicated by a provider.

My Favourite Food Sources of B Vitamins:

Whole grains: Brown rice, quinoa, and oats are excellent sources of B vitamins and the carbohydrates that our brain loves!

Lean meats: Chicken, turkey, and fish provide B12 and B6 that might be harder to find in plant proteins.

Leafy greens: Spinach and broccoli are rich in folate, and can be a quick add from the freezer section of your local supermarket.

Legumes: Beans, lentils, and chickpeas are good sources of folate and B6 - a multi-purpose food for health!

Navigating menopause can be challenging, but focusing on a balanced diet rich in key nutrients can help support your body through this transition. Not a lick of nutrition misinformation, or extreme food restriction required!