Nutrition Tips for Menopause Support
Nutrition & Menopause Support
Part 3 of my Menopause series and we are diving into the key nutrients for nutrition in menopause - even if you are not in menopause (I am not there 100% yet but its approaching!) you can still take what you learn here and apply them starting now! It’s never too early to start feeling better!
SURPRISE…..
Your diet plays a huge role in managing menopause symptoms. Let’s look at the most effective foods to nourish your body during this life stage.
Key Nutrients for Menopause:
Phytoestrogens: Found in flaxseeds, lentils, and chickpeas to support hormonal balance.
Healthy Fats: Omega-3s (found in fish, chia seeds, and walnuts) help reduce inflammation and support brain health.
Calcium & Magnesium: Essential for bone health. Load up on leafy greens, nuts, seeds, legumes, dark chocolate 70% or higher.
Fiber: Keeps digestion smooth and supports hormone detoxification. Goal is to have a healthy bowel movement daily and fiber helps. Aim for quality whole grains (quinoa, oats, millet, farro…, fruits, and vegetables.
Hydration: Water, Water, and oh did I mention, WATER! I love adding electrolytes, fruit or lemons to mine.
Foods to Limit:
Try to reduce processed foods, sugar, caffeine, and alcohol, which can exacerbate symptoms like hot flashes and mood swings. Give half decaf/half caffeinated a try and think about reducing your alcohol to just special occasions or 2-3x a week. There are tons of low sugar wines on the market you can explore along with non-alcoholic options.
You might even be noticing that you can’t drink alcohol like you used to?
Disrupted sleep,
sweaty nights,
craving crappy foods the next day?
Be in inquiry around this next time you drink alcohol.
Ahh.. the good ol' days when you could drink and still get up the next day and function well! LOL!
Check out my next blog where we explore tips for improving your sleep during menopause, so you can wake up feeling refreshed!
If you found this helpful forward it to someone who may benefit from these tips! If you are looking for more support on your wellness journey - whether that is menopause, hormones, autoimmunity or just looking to lose weight - let's chat and see if my coaching services are a good fit!
