By Nav Sharma, Registered Dietitian

Welcome to menopause – a transformative phase where Mother Nature nudges us into a new chapter of life. It’s a time filled with unique challenges, from hot flashes to mood swings, but armed with the power of nutrition, we can navigate this transition with grace and vitality. Join us as we explore how the right foods and supplements can help us embrace this stage of life with resilience and brilliance.

The Lowdown on Menopause

Menopause marks the end of your menstrual cycle and is diagnosed after you’ve gone 12 months without a period. It typically occurs in your late 40s or early 50s, but symptoms of menopause can begin up to 10 years before menopause (also known as perimenopause). Menopause occurs due to lowering levels of estrogen and or progesterone. Symptoms? Oh, just the usual suspects—hot flashes, night sweats, mood swings, joint pain, digestive changes and a metabolism that seems to be stuck in reverse. But fret not, the right foods can help you sail through this phase with grace and vigour.

The Benefits of a Nutrient-Rich Diet for Menopause

• Symptom Relief: Certain foods can help manage symptoms like hot flashes and mood swings.
• Bone Health: Estrogen plays a crucial role in maintaining bone density. A drop in estrogen levels can lead to osteoporosis, so it’s essential to get enough protein, calcium and vitamin D.
• Heart Health: Post-menopause, the risk of heart disease increases. A heart-healthy diet can mitigate this risk.
• Weight Management: As your metabolism slows, maintaining a healthy weight becomes more challenging. Nutrition can play a key role in managing your weight.

Menopause Superfoods to the Rescue – We Always Start with Food First! 

• Soy Products: Tofu, tempeh, and edamame are rich in phytoestrogens, which can mimic the effects of estrogen in your body and may help reduce hot flashes as well as support bone mass. Soy can also be a great source of protein and fibre. 
• Fatty Fish: Salmon, mackerel, and sardines are high in omega-3 fatty acids, which can improve mood and brain function.
• Low-Fat High Protein Dairy: Dairy such as plain Greek yogurt and cottage cheese provide protein, calcium and vitamin D, while low in sugar and saturated fats. Dairy products can help support lean mass (including muscle and bone) throughout menopause and beyond. Can’t handle dairy? Consider using soy-based dairy alternatives for its higher protein content.
• Leafy Greens: Spinach, kale, and broccoli are packed with calcium, magnesium, and vitamin K, all essential for bone health. These foods are also a great source of fibre, which plays a key role in body weight and digestive health.
• Berries: Blueberries, strawberries, and raspberries are antioxidant powerhouses that help combat oxidative stress. This can potentially help with metabolic and joint health. 
• Nuts and Seeds: Almonds, flaxseeds, and chia seeds are excellent sources of healthy omega-3 fats, fibre, and magnesium, which can help with mood regulation and heart health.

Supplements to Consider for Menopause

We are excited to introduce our Menopause Support Supplement Bundle! 

This bundle includes a selection of essential supplements designed to help you get started on managing menopause symptoms effectively. You can explore the details and benefits of this bundle here: Menopause Support Bundle. (You will be asked to log in to our dispensary.)

Note: We often recommend a combination of Ashwagandha, Black Cohosh, and Chaste Tree, such as Chasteberry Plus, which is available through Metagenics.

Here are some additional well-studied supplements that may help with various aspects of the menopausal transition. 

1. Ashwagandha: Ashwagandha is an adaptogenic herb that may help the body adapt to stress and promote overall well-being. Some research suggests that ashwagandha may help reduce symptoms of anxiety and improve mood, which can be beneficial during menopause.

2. Black cohosh: Black cohosh has been used traditionally to relieve menopausal symptoms such as hot flashes, mood swings, and sleep disturbances. While its exact mechanism of action is not fully understood, some research suggests that it may have estrogen-like effects in the body.

3. Calcium: Like magnesium, calcium is essential for bone health. During menopause, a decrease in estrogen levels can lead to bone loss, making calcium supplementation important for maintaining bone density and reducing the risk of osteoporosis.

4. Chaste tree: Chaste tree, also known as Vitex, may help balance hormone levels, particularly by affecting levels of prolactin and progesterone. Some women use chaste tree to alleviate symptoms such as hot flashes and sleep disturbances during menopause.

5. Rhapontic rhubarb: Rhapontic rhubarb in Estrovera contains plant-based compounds that mimic estrogen, helping alleviate menopausal symptoms like hot flashes and mood swings by binding to estrogen receptors in the body.

6. Maca: Maca is believed to help balance hormone levels and support overall energy and vitality. While research on its effectiveness for menopausal symptoms is limited, some women may find it helpful for managing fatigue and boosting libido during menopause.

7. Magnesium: Magnesium is involved in over 300 biochemical reactions in the body, including those related to bone health and muscle relaxation. It may help alleviate symptoms such as muscle cramps and insomnia that can occur during menopause.

8. Omega-3: Omega-3 fatty acids, particularly EPA and DHA found in fish oil, have been studied for their potential to reduce inflammation and improve mood. Some studies suggest that omega-3 supplementation may help alleviate symptoms of depression and anxiety, which can be prevalent during menopause.

9. Probiotics: Probiotics can help support gut health, which is important for overall well-being. Some research indicates that probiotics may also have a positive impact on mood and may help alleviate symptoms such as bloating or digestive discomfort that some women experience during menopause. Probiotics specifically for women may help prevent vaginal infections and symptoms related to them, such as vaginal discharge changes and unusual odour. Some probiotics may also help with weight management. 

10. Red clover extract: Red clover contains compounds called isoflavones, which are phytoestrogens that may help alleviate menopausal symptoms by acting on estrogen receptors in the body. Some studies suggest that red clover may reduce the frequency and severity of hot flashes and night sweats.

11. St. John’s Wort: St. John’s Wort is a herbal remedy that has been studied for its potential to improve mood and alleviate symptoms of depression. While research on its effectiveness for menopausal symptoms specifically is limited, some women may find it helpful for managing mood swings or depressive symptoms during menopause.

12. Vitamin B6: Vitamin B6 supports hormone regulation and neurotransmitter synthesis, which can help alleviate mood swings, irritability, and anxiety associated with menopause.

13. Vitamin D: While not directly targeting menopausal symptoms, vitamin D is crucial for bone health, which can be particularly important during menopause when bone density may decrease. Additionally, some research suggests that vitamin D may play a role in mood regulation, potentially helping with mood swings or depressive symptoms that can accompany menopause.

Please visit our dispensary to search for high-quality supplements or book a 30-minute Supplement Review session with one of our registered dietitians to discuss supplements you may already be taking and learn more about which supplements might be best for you. 

Note: Before trying any, make sure you speak with your dietitian about what may be beneficial for you, as well as any potential risks. We offer affordable $30 supplement consultations online.

Dietitian’s Top Tips for Managing Menopause 

From a dietitian’s standpoint, it’s all about balance and variety. We know that there are many not so safe or science-based supplement options available and navigating what to eat during this transition can be tough. Yes, your approach to eating has to change as your body changes, but this doesn’t mean you have to do anything extreme like cutting out your favourite foods.  

• Stay Hydrated: Water is crucial, especially if you’re experiencing night sweats and hot flashes.
• Eat Small, Frequent Meals: This can help manage your metabolism and keep your energy levels stable. Following the Mediterranean diet has been shown to be beneficial for symptoms of menopause.
• Protein Up: Ensure you eat protein at each meal to maintain muscle mass.
• Incorporate >30g Fibre: Whole grains, fruits, and vegetables can help with digestion and keep you feeling full longer.
• Limit Processed Foods: These can exacerbate symptoms and contribute to weight gain.
• Also limit: Alcohol intake, saturated fats, high sodium foods and sugar.
• Enjoy ‘extras’ in moderation: love chocolate? Opt for a small piece of dark chocolate after a balanced meal. 

Sample Daily Menu

• Breakfast: A smoothie with spinach, berries, flaxseeds, and a scoop of protein powder blended with soy or almond milk.
• Lunch: Quinoa salad with edamame, cherry tomatoes, cucumber, and a lemon-tahini dressing.
• Snack: A handful of almonds and an apple.
• Dinner: Grilled salmon with a side of steamed broccoli and sweet potato.
• Dessert: Greek yogurt with blueberries and a sprinkle of chia seeds (+ a chopped square of dark chocolate is optional).

Final Thoughts

Menopause might feel like a wild ride, but with the right nutrition, you can have a smoother journey. Remember, every woman’s experience with menopause is unique, so it’s important to listen to your body and consult with a NutriProCan dietitian to tailor a plan that works best for you. Embrace this new chapter with a well-nourished body and a spirited soul. Cheers to thriving through menopause!

For more personalized advice, don’t hesitate to reach out to a NutriProCan registered dietitian who can guide you through this transformative time. Start with a free, no-obligation consult: Click Here