PEAK TO PEAK - Disclosure: The menopause series is not advice from professionals. It is a collection of stories and ideas that have helped women manage their menopause symptoms naturally.
What you consume has a direct impact on your physical and...
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PEAK TO PEAK - Disclosure: The menopause series is not advice from professionals. It is a collection of stories and ideas that have helped women manage their menopause symptoms naturally.
What you consume has a direct impact on your physical and mental health. Little holds more value in life than the expression, “You are what you eat.” It’s even more valuable for women during menopause.
The expression is a metaphor for the link between diet and well-being, including personality. Though men and women produce the same hormones, they carry them in different proportions. So, how does food affect hormones during menopause?
In “Menopause: The gut health and hormone link,” we learned how food can influence the gut microbiome, which plays a crucial role in hormone production and function. Food affects hormones because it influences their production, which determines metabolic health.
Studies suggest that women can't directly obtain estrogen from the foods they eat. They can, however, indirectly influence estrogen levels by eating the right ingredients. Equally as important is to avoid foods that negatively affect hormone levels.
The number one culprit for menopausal symptoms is refined carbohydrates. Refined carbohydrates are highly processed. During the process, all beneficial nutrients like fiber, vitamins, and minerals are diminished. Most are products that, while tasting good, are high in calories and low in nutritional value.
Refined carbs are digested quickly, leading to rapid spikes in blood sugar and insulin levels. The following foods are examples of refined carbohydrates:
Bread
Pasta
White rice
Pastries
Cereals
Crackers
Carbohydrates turn into sugar in the body. If the body doesn’t properly use the sugar for energy and to burn fat, it’s more trouble than it’s worth. For most women, refined carbohydrates worsen menopause symptoms due to how carbs affect blood sugar levels.
The body's ability to process glucose, sugar molecules found in carbohydrates, becomes less efficient as the body’s estrogen levels drop, as they do during menopause. This can lead to increased fat storage and decreased fat-burning.
Saturated fats should also rarely be part of a woman’s diet, and even less so during menopause. According to the British Heart Foundation, during menopause, saturated fats increase LDL (bad) cholesterol. When LDL is increased, it raises the risk of heart disease.
Saturated fats are nearly impossible to burn during this delicate stage of a woman’s life. It’s best to avoid themt altogether, if possible. If saturated fats must be part of a diet, consider limiting them to seven grams or less per day.
Refined carbohydrates and saturated fats are linked to weight gain, which can further exacerbate menopause symptoms. Other ingredients to avoid are things with “natural flavors.” The “natural” flavorings are generally derived from anything natural, such as plants or animals.
Did you know “natural flavors” don’t always mean it’s good for you? Vegan foods that contain natural flavors can contain animal products, which might include beaver sac excretion. Yes, secretion from a beaver’s anal glands.
In short, just because something states it is “natural,” it doesn’t mean it’s any better for you than artificial ingredients. “Less is more” when it comes to what you put into your body. Your hormones will thank you.
Many women benefit from clean ingredients such as lean proteins. Lean proteins help with the following during menopause:
Weight management
Maintaining muscle mass
Bone health
Better sleep
Improved mood
More energy
Healthy muscle mass
In a study by the University of Sydney, researchers propose that menopausal symptoms develop or get worse “when no changes to food intake or levels of activity are made to counteract the natural biological changes that occur at menopause.”
Lean proteins include:
Chicken
Turkey
Fish
Eggs
Black beans
Lentils
Plain Greek yogurt
With the influx of hormones during menopause, muscle mass and bone density decline, suggesting that menopausal women need more protein than younger women to maintain muscle mass and bone health.
Many experts recommend aiming for 1.0-1.2 grams of protein per pound of body weight per day. This is higher than the general population's recommended daily allowance of 0.8 grams per pound. If a woman weighs 120 pounds, her protein intake should be 120 grams of lean protein per day.
Amino acids are the building blocks of proteins, and eating protein provides the body with amino acids. Our digestive system breaks down protein into individual amino acids, which are then absorbed into the bloodstream and transported to cells throughout the body.
Amino acids are used to build new proteins, which are essential for energy and weight management. Protein also helps repair tissue and the production of enzymes. To stay or become lean and fit during menopause, remember that you are what you eat!
