Menopause: The Importance of Proper Nutrition
Proper nutrition plays a pivotal role in supporting women's health and well-being during Peri and Post Menopausal. In this Blog, we will delve into the importance of getting the right nutrition in menopause and explore the essential nutrients women should focus on, as well as give you, our top tips to get you started today!
Bone health
As estrogen levels decline during menopause, women become more susceptible to bone density loss, increasing the risk of osteoporosis and fractures. A diet rich in calcium and vitamin D is crucial for maintaining bone health. Dairy products, fortified plant-based milk, leafy greens, and nuts are excellent sources of calcium, while vitamin D can be obtained from sunlight exposure or through supplements.
TOP TIP: it is difficult to see the deterioration of your bone density, therefore don’t wait to notice it before taking action. Strengthen your bones NOW.
Weight Management:
Many women experience weight gain during menopause due to hormonal changes and a slowing metabolism. A balanced diet that emphasises portion control and nutrient-dense foods can aid in weight management. Incorporate more fruits, vegetables, and lean proteins while limiting sugary, processed, and high-calorie foods.
TOP TIP: Start a food diary, so you can clearly see what you are consuming from a day to day basis. this will allow you to identify gaps in your nutrition.
Maintaining Muscle Mass:
Age-related muscle loss is common, but proper nutrition can help counteract this. Adequate protein intake from sources like lean meats, beans, tofu, and low-fat dairy can support muscle maintenance and repair.
TOP TIP: Eating around 100gs of protein should stave off muscle breakdown and also keep you feeling fuller for longer, this is another great reason to use a food diary.
Gut Health:
Menopause can sometimes lead to gastrointestinal issues. Prioritising probiotic-rich foods like yogurt and fermented foods, as well as high-fibre choices like whole grains, fruits, and vegetables, can promote gut health and alleviate digestive problems.
TOP TIP: Most supermarkets now stock large varieties of pro-biotics, in many different forms like, yogurts and milkshakes, hit the chiller aisle.