Why nutrition plays an important role during menopause
Last week, I blogged about the benefits strength training can bring to someone going through the stages of menopause. This week, I am staying on the (peri)menopause subject but focusing on diet. There is a very popular saying that goes, “You can’t out train a bad diet,” and whilst this is undoubtedly true, what isn’t said is that the nutrients you put in can have a tremendous impact on how you feel and the ammo you provide your body to look after itself with.
As I said, this is going to be about diet and how (peri)menopause affects what your body needs while undergoing these changes. If you think about a body builder who wants to put on size and then cut fat in order to enter a competition with the largest most defined muscles they can have. They can’t do this without a very strict dietary regime. This is them giving their body the ammo to achieve their desired outcome. With (peri)menopause, whilst the outcome is different, adapting your diet to ensure your body can cope with the changes will make a difference to how you feel and how your body responds.
Before I go on it is important to point out that although I am a qualified Nutrition Coach, this doesn’t qualify me to give specific nutritional advice nor will I be writing menu plans or commenting on supplements. If that interests you or you feel it would help, your first step is to speak with your GP, who can refer you to a qualified nutritionist. My blog will align with the Australian dietary guidelines, which can be found here.
https://www.eatforhealth.gov.au/
Also, once again, this information is based on my reading and listening to podcasts on the subject, and the references can be found at the end of the article.
So, what specific things can you do with your diet that will complement a strength training regime?
1. Protein. As we age, we lose lean muscle mass, known as Sarcopenia. Protein is the building block for lean muscle. If you are doing any form of strength training, protein will impact its effectiveness. Research suggests that 25-30 grams of protein in each meal can protect against muscle loss. There are several sources of high-quality protein, some of which are
Lean Meats (chicken, turkey, beef)
Fish
Eggs
Dairy products
Plant-based sources (tofu, legumes, nuts)
2. Calcium and Vitamin D. Osteoporosis or bone mass and mineral density degeneration affects everyone as they age, but during (peri)menopause, the drop in oestrogen can accelerate this. As bones are living tissue, they are constantly being repaired and rebuilt by our bodies, but they need the building blocks to do this. This is where Calcium and Vitamin D come in, as they are key nutrients in maintaining bone health. Some good sources are
Dairy products (milk, yoghurt, cheese)
Leafy greens (broccoli, kale)
Fatty fish (salmon, sardines)
3. Phytoestrogens. Phytoestrogens are plant-based compounds that occur naturally in some foods and may act as a weak oestrogen source. This means that they may help reduce the effects of the decrease in oestrogen that occurs during (peri)menopause like the ability to metabolise carbohydrates and the onset of osteoporosis. Some food rich in phytoestrogens are
Soy Products (tofu, tempeh)
Flaxseeds
Whole grains
Legumes
4. The Mediterranean diet. The mediterranean diet contains several nutrients that have been shown to have antioxidant properties. Some of these include beta-carotene as well as vitamins C and E. All of which protect us from the negative impact of oxidative stress. The diet is also rich in magnesium, which improves the metabolism process that is involved in energy production. The mediterranean diet has the following key components.
High intake of fruits and vegetables
Whole grains
Healthy Fats (olive oil, nuts)
Lean proteins
5. Hydration. As we get older our body doesn’t retain water as well and we lose our sense of thirst. Water transports nutrients and compounds in blood, removes waste products through urine, helps regulate body temperature via sweating and acts as a lubricant and shock absorber in joints. Being hydrated means drinking enough so that the fluid levels are at the optimum level for your body. As everyone is different, the guidelines for daily water intake are not precise. Another way to gauge your hydration level is to check your pee. If it is a pale straw colour that indicates you are well hydrated where as a darker yellow colour indicates dehydration.
References :
1. https://pmc.ncbi.nlm.nih.gov/articles/PMC8308420/
2. https://www.healthline.com/nutrition/menopause-nutrition-fitness-tips
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC2564387/
4. https://thepauselife.com/blogs/the-pause-blog/benefits-of-physical-activity-in-menopause