Menopause Nutrition Support With A Registered Dietitian
Menopause Nutrition For More Than Weight Management
Research shows that dietary choices can significantly impact symptoms experienced during perimenopause and menopause, including during HRT treatment. A personalized menopause meal and supplement plan is a sustainable, long-term approach to help you feel your best.
For Example:
- Foods like flaxseeds and soy products (edamame, soy milk, tofu) are rich in phytoestrogens that can help ease hot flashes and hormonal fluctuations.
- Calcium and vitamin D, found in leafy greens and protein-rich dairy products, are essential for maintaining strong bones, especially as estrogen levels decline.
- Salmon, walnuts and almonds are high in omega-3 fatty acids, which help stabilize mood and support heart health.
Eating habits such as prioritizing protein at every meal, limiting processed foods, and incorporating >30g of fibre daily help women adapt to a slowing metabolism.
Beyond food, nutrients and supplements provide targeted support, guided by blood work ( estrogen, FSH, LH, Progesterone, Testosterone, Cortisol, Thyroid as well as Vitamin D) that your dietitian will reference when making your personalized plans.
of women experience menopausal symptoms such as hot flashes and night sweats
Adherence to a low-fat, plant-based diet, has shown an
in moderate-to-severe hot flashes
ERr 731® supplementation in menopausal women has shown a
reduction in hot flashes and a decrease in anxiety.
On average, women gain around 1 pound per year during the menopausal transition.
can gain 10 pounds or more during this transition
Menopause
Supplement Bundle
Support your nutrition and lifestyle changes with targeted supplements, chosen by Canada’s trusted dietitians.
Visit our Fullscript Dispensary to get the bundle. A secure login is required to access the plan.
What Is The Difference Between Menopause and Perimenopause?
Menopause marks the natural end of menstruation, typically occurring around age 45-50, while perimenopause is the transition phase leading up to it. During these stages, estrogen and progesterone levels decline, often causing symptoms like weight gain, hot flashes, mood swings, and bone loss.
When Should You See A
Dietitian For Menopause Nutrition?
Perimenopause can start as early in your thirties, and a registered dietitian can help you be aware of your nutritional needs and make appropriate food choices to control menopausal symptoms such as weight gain, hot flashes, night sweats, irregular periods, sleep disturbances, hair thinning, muscle aches and joint pain.
How Quickly Can Nutrition Help With Menopause Symptoms?
The timeline for seeing hormone-related benefits from nutrition and supplement changes can vary based on the individual, the specific symptoms being addressed and how consistent someone is with the changes.
Some may need a few more months while others might respond faster. It is important to get your hormones tested to identify progress, namely, estrogen, FSH, LH, Progesterone, Testosterone, Cortisol, Thyroid as well as Vitamin D. Docs may not test all of these. It is at their discretion.
Here Is Our Typical Client Experience:
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01 Mar, 2023
1-4 weeks
Energy levels, sleep, mood, and digestion improvements.
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01 Mar, 2023
4-12 weeks
Hot flashes, night sweats, mood swings brain fog, anxiety, inflammation
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01 Mar, 2023
3-6 months
Bone health and muscle mass maintenance