Menopause, a natural biological process marking the end of menstruation and fertility, typically occurs between the ages of 45 and 55. However, the transition period, known as perimenopause, can begin years earlier, often in a woman's mid- to late-40s, and sometimes even in her mid-30s. This transition, lasting an average of four years before menstruation ceases, brings a cascade of hormonal changes, most notably a decline in estrogen production. While some women navigate this life stage with relative ease, others experience a range of symptoms, including hot flashes, night sweats, insomnia, mood changes, weight gain, and, significantly, fatigue.
These symptoms stem from the physiological changes within the body, primarily the drop in estrogen levels and its subsequent effect on other hormones, including progesterone. Although these hormones are primarily associated with female reproduction, their influence extends far beyond, impacting mood regulation, brain function, and bone strength. As the ovaries gradually cease hormone production, various symptoms may emerge. For instance, reduced estrogen levels can lead to feelings of depression, while fluctuations in progesterone can trigger hot flashes and disrupt sleep patterns.
While some women opt for hormone replacement therapy (HRT) to manage these hormonal shifts, others explore natural remedies. Regardless of the chosen approach, a healthy diet and lifestyle play a crucial role in mitigating menopausal symptoms and enhancing overall well-being. Adjusting dietary habits, including incorporating or avoiding certain foods, can make the menopausal transition more manageable.
Understanding Menopause and Its Impact on Energy Levels
During perimenopause and menopause, women may experience a variety of symptoms, including hot flashes, mood changes, sleep disturbances, irregular periods, and weight gain. The frequency and severity of these symptoms can vary significantly from person to person. Nutrition plays a crucial role in maintaining overall health and managing these symptoms.
As estrogen levels decline, the body's metabolism can be negatively affected, potentially leading to weight gain. Research indicates that postmenopausal women are approximately five times more likely to develop abdominal obesity compared to premenopausal women. This shift increases the risk of high cholesterol, blood sugar, and blood pressure, as well as heart attacks, diabetes, fatty liver disease, and cancer. Moreover, hormonal changes can affect cholesterol levels and carbohydrate digestion.
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The reduction in estrogen also impacts the body's metabolism, causing women in midlife to burn approximately 250 to 300 fewer calories per day. Estrogen's hunger-suppressing power diminishes, potentially leading to overeating. As we age, our bodies naturally lose muscle and accumulate fat, further slowing down metabolism. Menopausal symptoms like insomnia and fatigue can also disrupt healthy habits, sabotage exercise plans, increase hunger hormones, and drive cravings for sugary foods.
The Link Between Diet and Menopause Fatigue
One of the most common and debilitating symptoms of menopause is fatigue. The hormonal fluctuations, particularly the decline in estrogen, can disrupt sleep patterns, leading to insomnia and daytime tiredness. Additionally, changes in metabolism and weight gain can contribute to feelings of sluggishness and low energy.
Blood Sugar Imbalance
As estrogen levels fall, the body becomes less responsive to insulin, potentially causing sugar cravings and increased consumption of sugary foods. This can lead to sharp spikes and drops in blood glucose levels, resulting in fatigue and energy crashes.
Weight Gain and Energy Expenditure
During menopause, the body's energy utilization changes, fat cells undergo transformations, and weight gain becomes more common. This is attributed to several factors, including a decrease in calorie requirements, reduced physical activity, and age-related muscle mass loss, which reduces metabolic rate.
Mood Changes and Fatigue
Fluctuations in estrogen levels can increase the risk of depression, irritability, and emotional swings, all of which can contribute to fatigue.
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Dietary Strategies to Combat Menopause Fatigue
Adopting specific dietary strategies can help manage menopause symptoms, including fatigue, and promote overall well-being.
Stabilizing Blood Sugar Levels
To combat blood sugar fluctuations and maintain consistent energy levels, focus on:
- Snacking on whole foods: Opt for snacks like fresh fruit with a few nuts, wholegrain cereals, or protein-rich foods like dairy.
- Combining protein with complex carbohydrates: Choose complex carbohydrates like brown grains, which help balance blood sugar levels and promote satiety.
Maintaining a Healthy Weight
Managing weight gain is crucial for combating fatigue and improving overall energy levels. Consider these dietary tips:
- Prioritizing protein intake: Consume adequate amounts of high-quality protein from sources like lean meat, fish, dairy, nuts, and seeds. Aim for approximately 1.1 grams of protein per kilogram of body weight per day to help maintain a healthy body mass index (BMI).
- Balancing macronutrients: A balanced eating pattern with a healthy mix of nutrients that includes carbohydrates and fat. Research in the British Journal of Nutrition concluded that postmenopausal women who stuck to a reduced-carb, moderate fat, and high-protein diet, were less likely to gain weight compared to a low-fat diet.
Supporting Mood and Sleep
To address mood swings and sleep disturbances that contribute to fatigue:
- Focus on tryptophan-rich foods: Include protein foods rich in tryptophan, such as turkey, cottage cheese, oats, and legumes. Tryptophan is a precursor to serotonin, a neurotransmitter that supports mood, sleep, and appetite.
- Eat regular meals: Avoid skipping meals, especially breakfast, to maintain stable blood sugar levels and prevent irritability and mood swings.
Incorporating Key Nutrients
Certain nutrients play a vital role in managing menopause symptoms and promoting energy levels:
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- Calcium, magnesium, and vitamins D and K: Increase intake of these nutrients through foods like dairy, eggs, canned fish with bones, and leafy green vegetables to maintain bone health.
- Vitamin D: Vitamin D improves absorption of calcium in the body. Foods that contain vitamin D include egg yolks, dairy, and D-fortified foods. Ask your provider if you would benefit from a calcium and vitamin D supplement. Vitamin C boosts collagen formation, so it’s also needed for strong bones-fruits and veggies easily give you all the C you need.
- B Vitamins: Whole grains-whole-wheat, oats, bulgur, buckwheat, barley, spelt, brown and black rice-supply ample B vitamins, which is needed for cognitive health. Along with fruits and vegetables, whole grains also supply fiber, a filling nutrient that can help keep us satiated throughout the day.
The Mediterranean Diet
The Mediterranean diet, inspired by traditional eating patterns in coastal Mediterranean countries, is rich in fruits, vegetables, beans, nuts, seeds, whole grains, and unsaturated fats like olive oil. It also includes moderate amounts of dairy, eggs, fish, and poultry. There is evidence that the Mediterranean diet can reduce the severity of menopausal symptoms.
Phytoestrogens
Phytoestrogens, found in certain foods, have a mild estrogenic effect by binding to estrogen receptor sites in the body. A high intake of phytoestrogens may explain why hot flashes and other menopausal symptoms are less common in populations consuming predominantly plant-based diets. Useful foods include fermented soya products (tofu, tempeh, miso), flaxseeds, pumpkin seeds, sesame seeds, sunflower seeds, celery, rhubarb, and green beans.
Foods to Embrace During Menopause
Here's a detailed look at specific foods that can help manage menopause symptoms and boost energy levels:
- Fortified Yogurt: A great source of vitamin D and calcium, which are essential for bone health and the proper functioning of muscles, heart, and nerves.
- Lean Protein: Chicken, turkey, fish, beans, and legumes keep you feeling full longer and provide essential amino acids. Aim for 0.75g of protein per kilo of body weight per day.
- Salmon: Rich in omega-3 fatty acids and healthy fats, which can improve mood and reduce inflammation. It is also a good source of protein and vitamin B12.
- Water: Maintaining hydration is crucial for energy levels and overall health. Aim to drink plenty of water throughout the day.
- Spinach: An excellent source of magnesium, which is essential for numerous bodily functions, including protein synthesis, blood pressure regulation, and muscle and nerve function. Magnesium deficiency can lead to stress, anxiety, and insomnia.
- Almonds: A good source of protein, fiber, calcium, and magnesium, all of which contribute to bone health and satiety. Almonds also contain vitamin E, which may offer relief from mild hot flashes.
- Quinoa: A whole grain that provides protein, fiber, B vitamins, and magnesium.
Dairy products
The decline in estrogen levels during menopause can increase your risk of fractures. Dairy products, such as milk, yogurt, and cheese, contain calcium, phosphorus, potassium, magnesium, and vitamins D and K - all of which are essential for bone health. In a 2017 study of nearly 750 women in postmenopause, those who ate more dairy and animal protein had significantly higher bone density than those who ate less. Dairy may also help improve sleep. A 2023 review notes that the amino acid tryptophan, which is found in dairy products, helps people fall asleep and stay asleep. Furthermore, some evidence links dairy consumption to a decreased risk of premature menopause (menopause that happens before age 45).In another 2017 study, researchers found that women with the highest intakes of vitamin D and calcium had a 17% lower risk of early menopause. Cheese and fortified milk are rich in these nutrients.
Healthy fats
Healthy fats, such as omega-3 fatty acids, may benefit women going through menopause. According to a 2020 review, higher omega-3 fatty acid levels are associated with better health among women in postmenopause. Additionally, women in postmenopause who have diabetes or coronary heart disease tend to have lower omega-3 levels than women without those conditions. Foods highest in omega-3 fatty acids include fatty fish (such as mackerel, salmon, and anchovies) and seeds (such as flaxseed, chia seeds, and hemp seeds).
Whole grains
Whole grains are high in nutrients, including fiber and B vitamins such as thiamine, niacin, riboflavin, and pantothenic acid. A diet high in whole grains has been linked to a reduced risk of heart disease, cancer, and premature death. Additionally, according to a 2021 review, women who eat more whole grains, vegetables, and unprocessed foods tend to have less severe menopausal symptoms than those who eat fewer of those foods. Some examples of whole grain foods are brown rice, whole wheat bread, barley, quinoa, oats, Khorasan wheat (Kamut), and rye. Look for “whole grain” listed as the first ingredient on the label when evaluating which packaged foods contain primarily whole grains.
Fruits and vegetables
Fruits and vegetables are packed with vitamins and minerals, fiber, and antioxidants. A 2020 study found that women who ate more fruits and vegetables had fewer menopausal symptoms than women who ate less of those foods. Dark berries may be especially beneficial among women going through menopause. In a small 8-week study of 60 women in postmenopause, participants who consumed 25 grams of freeze-dried strawberry powder per day had lower blood pressure than those in a control group, who did not consume the powder. However, it’s generally recommended to “eat the rainbow” of fruits and vegetables in order to get all the necessary vitamins and minerals
Phytoestrogen-containing foods
Phytoestrogens are compounds in foods that act as weak estrogens in your body. While there has been some controversy around including these in your diet, the most recent research suggests that they may benefit postmenopausal health, particularly by improving bone health and lowering cardiovascular risk. However, more research is needed to better understand the connection. Foods that naturally contain phytoestrogens include soybeans, chickpeas, peanuts, flaxseed, barley, grapes, berries, plums, and green and black tea.
Quality protein
For this reason, women going through menopause should eat more protein. Guidelines recommend 1-2 grams of protein per kilogram of body weight. In a 2018 study of 131 women in postmenopause, those who took 5 grams of collagen peptides daily had significantly better bone mineral density than those who took a placebo powder. Collagen is the most abundant protein in your body. In a large 2017 study in adults over age 50, eating dairy protein was linked to an 8% lower risk of hip fracture, and eating plant protein was linked to a 12% reduction. Foods high in protein include eggs, meat, fish, legumes, and dairy products. Additionally, you can add protein powders to smoothies or baked goods.
Foods to Limit or Avoid
Certain foods can exacerbate menopause symptoms and contribute to fatigue. It's important to be mindful of these and limit their consumption:
- Stimulants: Coffee, alcohol, and chocolate can trigger or worsen hot flashes and night sweats due to their thermogenic effects.
- Spicy foods: Similar to stimulants, spicy foods can raise body temperature and exacerbate hot flashes.
- Sugary foods: These can lead to blood sugar imbalances and energy crashes.
- Processed foods: Often high in sodium, sugar, and unhealthy fats, processed foods can contribute to weight gain and other health problems.
- Alcohol: Even small amounts of alcohol can disrupt sleep, worsen fatigue and mood swings, and trigger hot flashes in some individuals.
- Carbs and starchy foods: During menopause, your metabolism slows down, which can lead to accelerated weight gain.
- Highly processed foodsSugary sodas, some frozen foods, fast foods, refined snacks, desserts-are typically high in sodium, sugar, saturated fats, and calories. These foods are calorie dense and all-too-easy to overeat. That not only prompts weight gain, but an overreliance on these in the diet also increases the odds of developing high cholesterol and blood pressure, risk factors for heart disease.
The Importance of Lifestyle Factors
In addition to dietary changes, other lifestyle factors can significantly impact menopause symptoms and energy levels:
- Regular Physical Activity: Aim for at least 150 minutes of moderate-intensity exercise per week, including activities like walking, jogging, cycling, or swimming. Incorporate at least two sessions of full-body muscle-building activity to maintain muscle mass and boost metabolism.
- Stress Management: Practice stress-reducing techniques like meditation, yoga, or tai chi to improve sleep, reduce stress, and alleviate hot flashes.
- Quality Sleep: Prioritize getting enough sleep by establishing a regular sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment.
Creating a Personalized Menopause Diet Plan
While general dietary guidelines can be helpful, it's essential to create a personalized plan that addresses your specific needs and preferences. Consider these tips:
- Assess Your Meals: Evaluate how each meal makes you feel. Note any foods that trigger negative symptoms or energy crashes.
- Mindful Eating: Practice mindful eating by sitting down, turning off distractions, slowing down, and savoring your food. This can help you feel more satisfied with smaller portions.
- Reduce calories if you aim to lose weight, but make sure you’re eating enough: It’s true that in order to lose weight you will have to consume fewer calories than your body is burning. However, going too low (particularly less than 1,200 calories per day) can backfire. This amount is typically not sustainable and you run into the risk of nutrient deficiencies, not to mention that severe diets can cause your metabolism to slow down. You can reduce calories by reducing your intake of processed foods, decreasing portion sizes, and eating foods that are lower in calories.
- Amp up your protein: Lean protein like poultry, fish, tofu, and legumes is key for preserving lean body mass (essentially, your muscles and bones). Aim to consume 20 to 30 grams of protein per meal. If you need a boost to get you to that level, it’s absolutely fine to supplement with something like protein powder, although do look for ones that limit the amount of added sugar, which can sneak into many protein powders and bars. Increasing the amount of protein you eat can also help you stick to a calorie-reduced diet, since protein is a nutrient that keeps you fuller, longer. It also bumps up your metabolism a bit.
- Aim for a balanced diet: As you bump up protein, don’t forget about maintaining a healthy mix of nutrients that includes carbohydrates and fat. The ideal ratios of each may differ for you depending on your health status and needs, but research in the British Journal of Nutrition concluded that postmenopausal women who stuck to a reduced-carb, moderate fat, and high-protein diet, were less likely to gain weight compared to a low-fat diet. When it comes to the fats you eat, heart-healthy choices include monounsaturated fatty acids like olive oil, avocados, nuts, and seeds, and omega-3 fatty acids found in fatty fish like salmon. In terms of carbs, try to emphasize whole grains, legumes (i.e. beans, lentils), starchy vegetables (i.e. peas, sweet potatoes)
Supplements for Menopause
While a balanced diet should be the primary focus, certain supplements may help fill nutritional gaps and alleviate menopause symptoms. However, it's crucial to consult with a healthcare provider before starting any new supplements.
Calcium Pills: If you have dietary restrictions or are unable to get enough calcium from food, consider taking over-the-counter calcium pills. Be sure to divide the dose, as the gut can only absorb 500 milligrams of calcium at one time.
Vitamin D: Vitamin D is essential for calcium absorption. If you don't get enough vitamin D from sun exposure or food, consider taking a vitamin D supplement.
Black Cohosh: Black cohosh is an herb that may help relieve hot flashes and night sweats. However, it's not recommended for long-term use without consulting a healthcare provider.
Wild Yam: While often touted as a natural remedy for menopause symptoms, research shows that wild yam extract has little effect on these symptoms.