Menopause is a natural transition in a woman's life when her periods stop permanently and she can no longer get pregnant naturally. The years leading up to menopause are called perimenopause. During this transition, many women experience changes like hot flashes, trouble sleeping, vaginal dryness, and emotional changes. A nutritionist can provide helpful support during this time.
Benefits of Working with a Nutritionist
A nutritionist can offer many benefits to women going through perimenopause and menopause, including:
- Help minimize unpleasant symptoms - Making dietary changes can help ease common menopausal symptoms like hot flashes, night sweats, and mood swings. For example, some women find relief by avoiding spicy foods, caffeine, or alcohol.
- Support heart health - Declining estrogen levels raise heart disease risk for postmenopausal women. A nutritionist can recommend dietary strategies to keep your heart healthy.
- Promote bone health - Nutrition has a major impact on bone health. A nutritionist can help make sure you are getting enough calcium, vitamin D and other bone-supporting nutrients.
- Achieve or maintain a healthy weight - Many women start putting on excess weight around perimenopause. A nutritionist can help prevent weight gain and make sure your diet supports overall health.
- Address nutritional deficiencies - Menopause increases risk for deficiencies in nutrients like magnesium, zinc, and some B vitamins. A nutritionist can make sure potential gaps in your diet are filled.
Common Nutrition Recommendations
Please note that recommendations should be tailored to each individual. The following includes general guidelines that may help with menopausal symptoms.
- Hydrate well - Being well hydrated helps moderate body temperature and can reduce occurrences of hot flashes and night sweats. Herbal teas are a flavorful way to add extra fluids.
- Eat soy foods - Soy contains phytoestrogens, which are estrogen-like compounds that may help relieve hot flashes in some women. Examples include tofu, tempeh, and edamame.
- Eat foods rich in vitamin E - Vitamin E may help ease hot flashes. Great food sources include wheat germ oil, sunflower seeds/oil, almonds, spinach and broccoli.
- Enjoy fruits and vegetables - Produce delivers valuable antioxidants and phytonutrients that help support women's health. Focus especially on citrus fruits, berries, leafy greens and cruciferous veggies like broccoli and Brussels sprouts
- Choose healthy fats - Essential fatty acids like omega-3s help control inflammation and support hormone balance. Get these from fatty fish, avocados, nuts/seeds and olive oil.
At *, our licensed
nutritionists have in-depth training in
women's health and supporting patients going through
menopause. We provide personalized dietary counseling and meal planning tailored to your needs and symptoms. This includes education on managing symptoms naturally through diet and supplements.
Contact us today to learn more or schedule your initial consultation.
