Menopause represents a significant transition in a woman’s life, accompanied by both physical and emotional challenges as they reach the age of 50 and beyond. While hormone replacement therapy (HRT) can be an effective approach for managing menopausal symptoms and maintaining heart health, it’s not always an option or choice for everyone.
Fortunately, a nutritious diet and healthy lifestyle can play a substantial role in supporting well-being, relieving symptoms, and promoting resilience during this phase. In this article we'll cover how the right nutrition can keep you happy and healthy throughout hormonal transition.
Understanding Menopause: The Role of Nutrition in Managing Challenges
For women over 50, menopause brings a natural decline in oestrogen, creating hormonal imbalances that influence a variety of physical and emotional responses. Hormonal changes, particularly after menopause, can lead to an increase in belly fat for women which has nothing to do with what they eat.
Fat distribution moves from the hips and thighs to the midsection. Visceral fat, this type of fat which accumulates around the middle and internally around organs presents a bigger threat to health overall. NICE recommends your waist measurement is less than half your height to be considered 'healthy'.
Alongside these changes, menopause may also elevate the risk of conditions such as osteoporosis, cardiovascular disease, and metabolic disorders. Adjusting dietary habits during menopause can alleviate symptoms like hot flashes, sleep disturbances, anxiety, and fatigue. In this guide, we’ll explore specific dietary strategies that may support a smoother menopause transition.
Key Bodily Changes in Menopause
With hormonal shifts comes a cascade of bodily changes that affect how women over 50 process nutrients, maintain energy levels, and manage weight. Women in their 50s are less concerned about societal pressures, such as their biological clock, they're happier in their own skin, and instead focus on enjoying life and finding genuine companionship and making friends.
- Metabolic and Cardiovascular Health: Lower oestrogen levels can impact cholesterol and blood sugar management, leading to an increased risk of heart disease, diabetes, and weight gain. Supporting metabolism with nutrient-dense foods and regular physical activity can help mitigate these effects.
- Bone Density: Oestrogen helps preserve bone density, and its decline heightens the risk of osteoporosis and fractures. Ensuring an adequate intake of bone-supporting nutrients, like calcium, magnesium, zinc and vitamin D, becomes especially important for women during menopause.
- Symptom Relief: Common menopausal symptoms such as hot flashes, night sweats, and sleep disruptions can significantly affect quality of later life . A balanced, nutrient-rich diet and certain lifestyle changes can help ease the intensity of these symptoms.
Nutritional Strategies to Support Women Over 50 Through Menopause
A healthy diet during menopause can help manage symptoms and promote physical and emotional health. Family relationships, connections and finding fulfilment become increasingly important in women's lives, particularly after reaching the age of 50.
The joy associated with more freedom in 'middlescence' leads to a great opportunity for new discoveries and can contribute to a woman's overall well-being. Learning new things and new experiences are the spice of life. Here’s a look at specific nutrients and foods to focus on if you're an older woman.
Bone-Strengthening Nutrients
- Calcium: Bone health requires consistent intake of calcium, found in dairy products (like yogurt, milk, and cheese) as well as leafy greens and fortified plant-based milks. Women over 50 should aim for 1,200-1,500 mg daily to reduce the risk of osteoporosis. Around 30% of older women will experience broken limbs and fractures due to osteoporosis.
- Vitamin D: Known as the “sunshine vitamin,” vitamin D aids calcium absorption and is crucial for bone health. Oily fish like salmon, sardines, and mackerel are excellent sources, as are fortified foods and supplements, especially during months with limited sunlight exposure. If you live in the UK during winter months the NHS recommends you supplement vitamin d.
- Magnesium: This mineral supports bone health and also helps regulate sleep and mood. Magnesium supports bone health by helping to convert vitamin d to the active form which is needed to support calcium absorption. Foods rich in magnesium, such as spinach, nuts, and seeds, are beneficial for women navigating menopause.
Good nutrition sets you up for your third act!
Incredible women like Vera Wang, Susan Sarandon and Viola Davis have found more success in their later years, showcasing how age doesn't define your life, that talent and potential don't have a shelf life. Society is finally catching up!
There are more women launching businesses and contributing to various fields as they age, highlighting a significant demographic shift in entrepreneurship and representation in media.
A long career can build confidence and provide insights and that are beneficial for individuals, especially women, who embark on new ventures later in life.
Heart-Healthy Fats For Women
Incorporating healthy fats helps manage cholesterol and supports hormone balance. Coronary heart disease, the cause of heart attacks, kills more than twice as many women as breast cancer does in the UK every year. More than 800,000 women in the UK are currently living with coronary heart disease. It’s estimated that around 50% have survived a heart attack. Weight gain and high cholesterol contribute to your risk of a heart attack. Focus on these key sources of fat:
- Omega-3 Fatty Acids: Omega-3s from fatty fish (salmon, mackerel) and seeds (flaxseed, chia) offer anti-inflammatory benefits and may alleviate symptoms like mood fluctuations and sleep issues if you're a woman. Omega-3s also support cardiovascular health, which becomes increasingly crucial for women post-menopause.
- Saturated Fat in Moderation: While saturated fat often gets a bad reputation, it can play a role in cholesterol management and hormone synthesis. Include sources like coconut oil and dairy products in moderation for balanced intake.
- Signs of Low Dietary Fat Levels: If you're not getting enough fat in your diet symptoms you may experience include low mood and energy levels, small bumps on the back of your upper arms, stiff joints and dry/dull skin.
Whole Grains for Energy and Digestive Health In Later Life
Whole grains such as brown rice, oats, and whole-wheat bread provide fibre, which supports gut health and aids in stable energy levels. Fibre-rich foods may also help reduce the severity of hot flashes and mood swings by regulating blood sugar levels and supporting a healthy gut microbiome. The gut plays a massive part in menopause. There is a link between lower oestrogen levels and lower gut diversity.
Around 70% of your immune system is in the gut, relying on the right mix of bacteria to protect you from illness and viruses and support digestion. Prebiotic foods help to feed the gut bacteria which then multiplies and grows.
Antioxidants from Fruits and Vegetables
Menopause can increase oxidative stress, which antioxidants in fruits and vegetables help to counteract. Certain types of fruits and vegetables are especially beneficial because they are anti-inflammatory.
- Dark Berries: Blueberries, strawberries, and other dark berries provide antioxidants that can help manage blood pressure and reduce cardiovascular risks common in women over 50.
- Colourful Vegetables: A variety of vegetables, especially leafy greens and those high in vitamins A, C, and E, can help ease menopausal symptoms and support overall health. The mediterranean diet, rich in oily fish, vegetables and tomatoes with lots of olive oil and whole grains also helps to reduce inflammation.
Many women face significant life changes in their 50s, including career transitions, health concerns with parents and evolving personal identities. Embracing a diet rich in antioxidants can be a valuable part of navigating these challenges.
Phytoestrogen-Rich Foods For Hot Flashes
Phytoestrogens are plant-based compounds that mimic oestrogen in the body, offering potential relief from symptoms like hot flashes, which can last for years.
- Soy and Flaxseed: Soybeans, tofu, and flaxseed are rich in phytoestrogens and may help modulate hormone levels, easing some menopausal symptoms. However, it’s best to consult with a healthcare provider regarding phytoestrogens, especially for women with a history of hormone-sensitive cancers.
Protein for Muscle Mass and Bone Health In Your Fifties
Adequate protein intake is essential for women over 50 to maintain muscle mass and support bone health. Most women underestimate the amount of protein they're eating. A woman in menopause should be eating 1.5-2g of protein per kg of body weight. Women should aim to consume a variety of protein sources.
- Lean Animal Proteins: Eggs, chicken, and fish provide high-quality protein, while fish also supplies beneficial omega-3s.
- Plant-Based Proteins: Beans, lentils, and chickpeas are excellent protein sources that also provide fibre, promoting digestive health. Vegan protein shakes can also provide your protein needs.
- Protein Supplements: For women who struggle to meet protein requirements, supplements like protein powders or collagen peptides can be effective additions to daily nutrition.
Lifestyle Adjustments for a Smoother Menopause Transition
Beyond nutrition, lifestyle habits can greatly impact the menopause experience and ensure your fifties are vibrant and energised.
- Regular Exercise: Exercise aids weight management, boosts mood, and strengthens bones and muscles. Women over 50 should aim for a combination of aerobic activity, strength training, and flexibility exercises.
- Hydration: Staying hydrated can help manage hot flashes and prevent bloating. Aim to drink water consistently throughout the day.
- Stress Management: Menopause can be a stressful period, and chronic stress with an excess of stress hormones can worsen symptoms. Mindfulness practices, such as meditation or yoga, can help reduce stress, lower cortisol levels improve mood, and encourage better sleep.
- Sleep Quality: Poor sleep can exacerbate symptoms like fatigue and irritability. Prioritise sleep hygiene by maintaining a consistent sleep schedule and creating a restful environment.
- Healthy Weight Management: Maintaining a healthy weight through balanced nutrition and exercise helps reduce the risk of cardiovascular disease, diabetes, and other menopause-related health concerns. Meal replacement diets have been proven to help with weight loss and weight maintenance. Eve Biology has been formulated for women.
Foods to Limit During Menopause to Reduce Belly Fat
Certain foods can exacerbate menopausal symptoms and should be consumed mindfully by more women.
- Processed Foods: High in added sugars and unhealthy fats, these can lead to weight gain and may intensify symptoms.
- Sugary Beverages and Snacks: High sugar intake can disrupt blood sugar levels, triggering energy fluctuations and mood swings.
- Alcohol and Caffeine: Both can disrupt sleep and trigger hot flashes. Limiting these may help alleviate symptoms.
- High-Sodium Foods: Excessive sodium can cause bloating and increase blood pressure, so aim for natural, minimally processed options.
Summary
There is a growing visibility and empowerment of older women, particularly those over 50, who are breaking stereotypes and launching successful ventures in midlife and beyond. This highlights the richness of experience they bring to the workforce and the shifting cultural perceptions that celebrate aging rather than marginalise it. A balanced diet, rich in the right nutrients can help women stay healthier so they can take advantage of this long awaited change.
For women over 50, menopause is a time of change that can be navigated more comfortably with the right nutrition and lifestyle choices. So many women in their 50s encounter feelings of insecurity and emotional turmoil as they navigate these significant life changes. Prioritising a diet rich in calcium, vitamin D, antioxidants, and omega-3s, eating enough protein, enhancing gut health alongside regular exercise and stress management, can provide relief from symptoms while promoting long-term health.
