Does a Menopause Diet Exist? Insights into Nutrition and Midlife Wellness
Is There a Menopause Diet? Nutritional Insights for Midlife Health
The answer lies somewhere between yes and no. Many dietary principles that underpin a healthy lifestyle are indeed beneficial for everyone, regardless of whether they're experiencing menopause.
Essential Nutrients During Menopause
Broad Spectrum of Fruits and Vegetables
A key aspect of a wholesome diet, irrespective of menopause, is including a wide variety of fruits and vegetables. Aim for over 30 different types each week, covering fruits, vegetables, herbs, spices, and more. This variety supports overall health and is crucial during the menopausal transition.
The Role of Protein
Protein should be a prominent part of your diet, constituting at least a quarter of your plate at every meal. It's essential for preserving lean muscle mass, which tends to decline with age. Opt for diverse sources like eggs, lean meats, tofu, and nuts, which also help regulate carbohydrate cravings intensified by hormonal changes.
Healthy Fats and Complex Carbohydrates
Prioritise healthy fats, such as omega-3s from oily fish and omega-6s from nuts and seeds. Focus on complex carbohydrates like oats and sweet potatoes over refined ones. These adjustments are beneficial for maintaining energy and overall health.
Adjustments for Caffeine and Alcohol
When it comes to caffeine and alcohol, adjustments may be necessary. If sleep disturbances or anxiety are prevalent, reducing caffeine and alcohol intake can be beneficial. While I'm not advocating complete abstinence, moderation is key, particularly during perimenopause.
Phytoestrogens: A Menopause Superfood?
Adding phytoestrogen-rich foods to your diet can be especially beneficial during menopause. In China and Japan, where soy consumption is high, incidences of hot flushes are significantly lower. Phytoestrogens provide a mild oestrogen-like effect, helping to mitigate fluctuations in hormone levels. If tofu isn't your preference, there are alternative sources such as ground linseed, also known as flaxseed. Incorporating organic brands of soy-based products is advisable, and other sources of phytoestrogens include edamame beans, nuts, apples, fennel, celery, parsley, alfalfa, pulses, beans, lentils, peas, chickpeas, green vegetables, carrots, red peppers, red clover (often available in supplement form), sage, broccoli, and cabbage.
Anti-inflammatory Foods to Support Menopause
The menopausal transition is now recognised as an inflammatory event in a woman’s life. Consequently, incorporating more anti-inflammatory foods into your diet can be beneficial. Foods such as turmeric, ginger, tomatoes, beetroot, green leafy vegetables, garlic, onions, berries, cherries, pomegranate, peppers, kale, cabbage, olive oil, and omega-3 rich oily fish, nuts, and seeds can help support you through this period.
Foods with Healing Properties
Certain foods possess healing properties that can alleviate menopausal symptoms. Including cooling foods like celery, chicken, tofu, green juices, and sage can help manage hot flushes, while magnesium-rich foods like bone broth, green leafy vegetables, pumpkin seeds, avocado, and black beans promote better sleep. Zinc-rich foods such as prawns, oysters, sesame/tahini, lean beef, and dark chocolate can help alleviate anxiety.
While no one-size-fits-all "menopause diet" exists, focusing on nutrient-rich foods that support overall health is key. Eating to nourish your body and support it through menopause is essential. It's about nourishment, not restriction.
Phytoestrogen-rich Recipe Suggestion
For those seeking a delicious phytoestrogen-rich meal, why not try the Linseed-Crusted Tofu with Stir-Fried Vegetables? This meal is not only tasty but also packed with beneficial nutrients for menopause management.
Join the journey to better health! For more tasty, health-focused recipes and wellness tips tailored to the needs of women over 40, sign up for my weekly Health Bites. You'll find everything you need to fuel your body and mind for optimum health and vitality. Click below.
Linseed-Crusted Tofu with Stir-Fried Vegetables:
Ingredients:
200g firm tofu, drained and sliced
2 tbsp ground linseed (flaxseed)
1 tsp paprika
1 tsp garlic powder
Salt and pepper to taste
1 tbsp olive oil
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 small broccoli head, cut into florets
1 carrot, julienned
2 spring onions, sliced
2 tbsp soy sauce
1 tbsp sesame oil
Cooked brown rice, to serve
Instructions:
Preheat the oven to 200°C (180°C fan).
In a shallow bowl, mix the ground linseed, paprika, garlic powder, salt, and pepper.
Coat each tofu slice in the linseed mixture, ensuring it's well-covered.
Place the coated tofu slices on a baking tray lined with parchment paper and bake for 20-25 minutes, or until golden and crispy.
Meanwhile, heat the olive oil in a large frying pan or wok over medium heat.
Add the bell peppers, broccoli, carrot, and spring onions, and stir-fry for 5-6 minutes, or until tender-crisp.
Stir in the soy sauce and sesame oil, and continue to cook for another 1-2 minutes.
Serve the linseed-crusted tofu alongside the stir-fried vegetables and brown rice.
Enjoy your delicious and nutritious phytoestrogen-rich meal!
Remember to savour each bite and appreciate the nourishment you're providing your body during this transformative phase of life.
