Optimal Nutrition in Menopause
Learn to eat like you love yourself!
When you hit perimenopause or menopause, diet becomes incredibly important. Eating the right foods can help manage hormone changes and keep you feeling your best.
Managing Inflammation:
As hormones fluctuate and decline, inflammation can build up, causing symptoms like brain fog and joint pain. Long-term, this can lead to serious health issues like cardiovascular disease and dementia. To combat this, focus on an anti-inflammatory diet. Aim for an 80/20 rule: 80% whole, anti-inflammatory foods and 20% indulgences.
Blood Sugar Balance and Insulin Sensitivity:
With less estrogen, you might become more prone to insulin resistance, making weight gain easier and weight loss harder. Build blood sugar-balancing meals by focusing on fewer carbs, and more healthy vegetables, protein, and fats. This keeps your blood sugar stable and your energy steady.
Structuring Your Meals:
Each meal should include protein, fibre, and fat. And here’s a useful tip: the order in which you eat your food matters! Start with veggies, move to proteins and fats, and save starches and sugars for last to reduce blood sugar spikes. For instance, if you’re having chicken, broccoli, cauliflower, and brown rice, start with the broccoli and cauliflower, then the chicken, and finish with the rice.
Protein Intake and Muscle Mass:
Losing muscle mass is a real concern during perimenopause. To keep your muscles strong, increase your protein intake. Aim for at least 1 to 1.2 grams of protein per kg of body weight to maintain muscle, and more if you want to build it. For a 150-pound woman, that’s around 70 to 80 grams a day to maintain, and about 120 grams if you’re looking to gain. Spread your protein throughout the day—your body can only handle so much at once. Think 25 to 30 grams per meal, or approximately .4 grams of protein per kg of weight, spread over 4 meals. And remember, plants have protein too! It’s not all about meat!
Meal Planning and Glycemic Control:
Focus on low-glycemic and high-protein foods. This doesn’t mean cutting out all carbs—just be smart about them. Have higher glycemic foods later in the day. So, save that brown rice for dinner and stick to low-glycemic veggies and fruits earlier on. Aim for 28 to 40 grams of fibre a day. That’s your secret weapon against blood sugar spikes and hunger pangs. Spread it out: aim for 7 to 10 grams of fiber, 25 to 30 grams of protein, and 10 to 15 grams of healthy fat at each meal.
An average serving size of protein is approximately the size of your palm. This could be pasture raised meat, wild caught fish, organic Greek yogurt, or organic tofu and tempeh.
An average serving of non-starchy vegetables or less sugary fruits is approximately the size of your fist. Do your best to eat one or two fistfuls of greens like kale or spinach, cabbage, cucumbers, celery, or berries at each meal.
An average serving of healthy fat should be about the size of your thumb. Think olive oil, avocado oil, avocado, or nut butter.
An average serving size of cooked carbohydrate, such as oatmeal, brown rice, quinoa, or potato should be about the size of a fisted handful. Include this serving only later in the day for optimal blood sugar regulation throughout the day. Also, eating this small amount of carb at dinner will help you sleep at night because it increases tryptophan in the brain.
Intermittent Fasting and Eating Windows:
Consider reducing your eating window, known as intermittent fasting, to help improve insulin sensitivity. Try a gentle 14/10 schedule: fast for 14 hours and eat within a 10-hour window. For example, if you finish dinner at 6:30 pm, have breakfast at 8:30 am the next morning. Cut out snacking and stick to 3 or 4 substantial meals a day.
Foods to Avoid During Menopause
1. Alcohol creates inflammation, which increases the risk of heart disease and cancer. It also speeds up Phase 1 detoxification in the liver, which creates even more inflammation and jumps ahead of toxins and hormones to be processed by the liver. This overburdens the liver, and leaves you full of toxins and hormones that should have been processed and eliminated, but are now recirculating and being reabsorbed.
2. Processed GMO soy, like soy milk and soy milk protein powders can have the opposite effect of non-processed, non GMO soy foods such as edamame or tofu.
3. Caffeine can impact liver detoxification and vasomotor responses.
4. Spicy foods can trigger vasomotor responses.
5. Gluten and sugar can trigger vasomotor responses, as well as increase symptoms of depression and anxiety, as well as increase joint pain. Hormone fluctuations can bring on new intolerances to gluten and sugar (dairy and other foods) that may not have been triggered prior to peri-menopause.
6. Dairy can increase inflammation and trigger insulin spikes and vasomotor symptoms in those who are sensitive to it.
Getting Started
Ready to make some changes?
Here’s how to kick off your new, healthier eating habits:
- Centre most meals around protein, veggies and a small amount of complex carbs.
- Think salads, stir-fries, soups, stews, green smoothies, and sheet pan meals.
- Aim for 7 - 10 grams of fibre per meal to fill you up.
- Ensure you get at least 20 to 25 grams of protein per meal.
- Include 10 to 20 grams of healthy fats per meal.
- Use organic protein powders if needed.
- Get your carbs predominantly from low-glycemic sources (non-starchy veggies and low-sugar fruits), although some whole grains and starchy vegetables are OK. You do not want to eliminate starch completely.
- Follow the 80/20 rule - focus on whole, organic, anti-inflammatory foods most of the time.
- Use the volume eating method - fill half your plate with low-glycemic veggies. This boosts satiety and helps you get your 30 plants per week.
- Eat veggies and protein first, then starchy carb to avoid blood sugar spikes.
- Try intermittent fasting for 12 to 16 hours a day, aiming for at least 14 hours.
- Reduce or eliminate snacking.
- Consistently consume approximately the same amount or calories each day (within 200 calories) to avoid cortisol spikes from the stress inconsistent caloric intake has on the body.
- Don’t forget to stay well hydrated! You need to drink 2 to 3 L of water a day.
By following these guidelines, you’ll be on your way to feeling your best during perimenopause and menopause. Let’s make this transition as smooth as possible.
Still Not Sure How to Begin?
1. Use a food journal to keep track of what you are eating now, and how you feel when you consume certain foods. Different foods will make you feel differently after you eat them. Have you ever noticed that you feel tired after eating a heavy carb meal, or after eating something sweet – that although your energy may initially increase, you will hit a slump after a little while? In fact, sugar in general has been associated with increased depression.
Keeping a food journal to see how you feel after a few days of eating processed sugary foods may help you decide that they may not be the best choice for you. Also, keeping a food journal will help you decide how much of the 80/20 anti-inflammatory rule you follow. You may find that you currently eat a 40/60 diet, where approximately 40% of what you eat are anti-inflammatory whole foods, and 60% are processed foods with refined sugar, refined grains, seed oils, and preservatives. You then have a place to start and perhaps begin moving the dial to 50/50, or 60/40, ever moving towards a healthier 80/20 diet.
2. After you have built awareness around how you feel when you eat certain foods, you can now begin to build habits that support you in eating a much healthier diet. You can begin to eat anti-inflammatory foods that will help you balance your hormones, become more insulin sensitive, and reduce your risk of long-term health consequences.
3. Instead of thinking of having breakfast, lunch, and dinner, think of having Meal 1, Meal 2, and Meal 3. Some women can get hung up wondering what to have for breakfast if they can no longer eat their regular muffin or piece of toast. Instead, if you focus on creating 3 meals that each contain 25 to 30 grams of protein, low-glycemic carbs with 7 to 10 grams of fibre, and 10 to 20 grams of fat (1 to 2 tablespoons), meal planning can become much less overwhelming.
4.Book a free discovery coaching call with me, and together we can work towards building an anti-inflammatory eating plan designed for women in peri-menopause and menopause and their special needs that will help you feel much better, lose weight, and support you in creating the healthy and vibrant life you desire.
5. Prefer to do it alone? Then join my FREE 28-Day Wellness ReSet Challenge, designed to help you learn how to give your body what it needs during peri-menopause and menopause for you to feel your best. You will develop eight key nutritional habits over four weeks – and all for FREE! Discover how to love your body from the inside out and kickstart your path to wellness today.
Click below to learn more and join the adventure! Remember, your journey back to wellness begins with just one first step.https://wellnesswithcheri.myclickfunnels.com/copy-of-wellness-reset-challenge
General Guidelines for Weight Loss
Understanding Your Body
The first step in managing weight during menopause is understanding what’s happening in your body. Many women feel frustrated, as though their body has let them down, or they are at war with it. Instead, it’s crucial to develop compassion for your situation during this phase in life and the changes your body is undergoing. Working with your body, not against it, is key to achieving the health and well-being you want. Weight loss in and of itself should never be the only goal. The goal is learning how to manage the appropriate weight for you in order to feel your best, and enjoy your life to the fullest.
A Multi-Pronged Approach
Managing weight during menopause requires a comprehensive, multi-pronged approach. This includes nutritional awareness, fitness and movement, and possibly supplements and hormone therapy. Combining these strategies helps address the various changes your body is experiencing and supports effective weight management.
Nutritional Awareness
Focus on a balanced diet rich in whole foods, including vegetables, fruits, lean proteins, and whole grains. Reducing or eliminating sugar and refined carbs can help stabilize blood sugar levels and improve insulin sensitivity. Incorporating healthy fats and fiber-rich foods supports hormonal balance and satiety. Staying hydrated is also essential for overall metabolic health.
Fitness and Movement
Regular exercise, including aerobic activities and strength training, is vital for maintaining muscle mass and metabolic rate. Incorporating flexibility and balance exercises like yoga or pilates can enhance overall well-being. Staying active throughout the day with small movements and stretches can also contribute significantly to weight management.
Supplements and Hormone Therapy
Consider supplements like berberine, myoinositol, holy basil, chromium, ashwagandha, magnesium, omega-3 fatty acids, probiotics, and rhodiola to support metabolic health, reduce stress, and balance hormones. Hormone therapy, particularly bioidentical hormones delivered transdermally, can help balance hormone levels with fewer side effects compared to synthetic hormones. Always consult with a healthcare provider to tailor any supplementation or hormone therapy to your specific needs.
General Guidelines for Weight Loss
Understanding Your Body
The first step in managing weight during menopause is understanding what’s happening in your body. Many women feel frustrated, as though their body has let them down, or they are at war with it. Instead, it’s crucial to develop compassion for your situation during this phase in life and the changes your body is undergoing. Working with your body, not against it, is key to achieving the health and well-being you want. Weight loss in and of itself should never be the only goal. The goal is learning how to manage the appropriate weight for you in order to feel your best, and enjoy your life to the fullest.
A Multi-Pronged Approach
Managing weight during menopause requires a comprehensive, multi-pronged approach. This includes nutritional awareness, fitness and movement, and possibly supplements and hormone therapy. Combining these strategies helps address the various changes your body is experiencing and supports effective weight management.
Nutritional Awareness
Focus on a balanced diet rich in whole foods, including vegetables, fruits, lean proteins, and whole grains. Reducing or eliminating sugar and refined carbs can help stabilize blood sugar levels and improve insulin sensitivity. Incorporating healthy fats and fiber-rich foods supports hormonal balance and satiety. Staying hydrated is also essential for overall metabolic health.
Fitness and Movement
Regular exercise, including aerobic activities and strength training, is vital for maintaining muscle mass and metabolic rate. Incorporating flexibility and balance exercises like yoga or pilates can enhance overall well-being. Staying active throughout the day with small movements and stretches can also contribute significantly to weight management.
Supplements and Hormone Therapy
Consider supplements like berberine, myoinositol, holy basil, chromium, ashwagandha, magnesium, omega-3 fatty acids, probiotics, and rhodiola to support metabolic health, reduce stress, and balance hormones. Hormone therapy, particularly bioidentical hormones delivered transdermally, can help balance hormone levels with fewer side effects compared to synthetic hormones. Always consult with a healthcare provider to tailor any supplementation or hormone therapy to your specific needs.
Three Steps to Effectively Lose Weight (and keep it off)!
Step 1 - Support Hormones for Weight Loss
Understand that before beginning any specific weight loss journey, your hormones need to be supported as much as possible during this stressful phase of life. Your body is adjusting to its new circumstances with fluctuating and declining hormones. Adding the internal and external stress of a “diet” to that could just make things worse.
Your focus as you begin your journey should be on optimizing your nutrition, digestion, elimination, and liver health, as well as beginning a movement plan that supports muscle growth and stress reduction. See Six Steps to ReSet your Hormones.
Think of all the non-scale victories you may experience along the way, such as more energy, less cravings, improved sleep, as well as better focus and mood.
Step 2 - Strategic Nutrition Plan
Once your hormones are being supported, you can begin to look at a strategic plan for weight loss. You already have implemented sound nutrition as part of resetting your hormones, and now you can begin to look at macros, fasting, and other ways to support metabolic flexibility.
Step 3 - Strategic Habits Plan
Building habits around the 9 Pillars of Wellness, will help to support your efforts by creating a lifestyle that will reduce cortisol levels, increase endorphins, and create a peaceful, happy and purpose driven life. Here you‘ll develop healthy habits and routines not just around nutrition and exercise, but also around sleep, managing stress, strengthening human connections, developing a sense of purpose, grounding in nature, and practicing inner stillness. Weight loss just becomes the icing on the cake in a life that is fulfilling, purposeful, and rewarding.
Weight Management Success: Illustrative Case Studies
The following two case studies illustrate common scenarios that mid-life women may experience. These examples are crafted to help you understand potential outcomes and see yourself in similar situations. While the individuals in these case studies are not real, the challenges and solutions presented are based on typical experiences, offering valuable insights into managing similar health issues.
Meet Debra:
Debra, a 49-year-old marketing manager who had always struggled with weight fluctuations, but perimenopause brought new challenges. She felt constantly fatigued, experienced mood swings, and found it difficult to maintain her usual level of physical activity. Determined to improve her health and well-being, she decided to embark on a weight loss journey tailored to her unique needs during this phase of life.
Debra knew that before she could effectively lose weight, she needed to optimize her hormones. She started by focusing on her nutrition, digestion, elimination, and liver health. She filled her diet with lean proteins, healthy fats, and plenty of fruits and vegetables. To further support her hormonal balance, she added specific supplements like Vitex (Chasteberry), B6 to improve mood, Myo-Inositol to enhance insulin sensitivity, and L-Theanine and Holy Basil to promote relaxation and reduce stress.
Debra also adopted several new dietary habits. She embraced volume eating, which meant filling her plate with large amounts of low-calorie, nutrient-dense foods like vegetables and lean proteins. She focused on increasing her fiber and protein intake while eliminating refined carbs. She made it a goal to eat 30 different plants each week, which added variety and nutrition to her meals. Debra also cut out alcohol, increased her hydration, and made sure to have a green smoothie every day.
In addition to these dietary changes, Debra started a movement plan that supported muscle growth and stress reduction. She began practicing yoga twice a week, walking daily, and incorporating light strength training sessions. As she progressed, she noticed non-scale victories like increased energy, fewer cravings, better sleep, and an improved mood. These small successes kept her motivated and focused on her journey.
With her hormones better supported, she developed a strategic weight loss plan. She already had a solid nutritional foundation, so she started looking at her macronutrient ratios and experimenting with intermittent fasting. By gradually increasing her fasting window, she found a routine that worked well for her body and lifestyle.
Debra also incorporated high-intensity interval training (HIIT) into her exercise routine twice a week. This helped improve her metabolic flexibility and boosted fat burning. She balanced her workouts with adequate rest and recovery to ensure she didn’t overexert herself.
To support her weight loss efforts and create a sustainable lifestyle, Debra focused on building habits around the 9 Pillars of Wellness. She developed routines, not just around nutrition and exercise, but also around sleep, stress management, strengthening human connections, developing a sense of purpose, grounding in nature, and practicing inner stillness.
Debra started prioritizing her sleep by maintaining a consistent bedtime and creating a calming evening routine. She practiced mindfulness and meditation to manage stress and foster a sense of inner peace. She also made it a point to spend time outdoors every day, whether it was for a walk in the park or simply sitting in her garden, grounding herself in nature. She also participated in volunteer work, which gave her a renewed sense of purpose and connected her with her community.
As Debra embraced these holistic practices, she found that weight loss became a natural by-product of her balanced, fulfilling lifestyle. She felt happier, more energized, and more connected to herself and others. The physical changes were just the icing on the cake, as she experienced a newfound sense of purpose and well-being.
Meet Lorraine:
Lorraine, a 62-year-old retired teacher, had been struggling with weight gain and low energy since entering post-menopause. She felt disconnected from her body and unsure how to regain her vitality. Determined to improve her health, she decided to embark on a weight loss journey designed for her specific post-menopausal needs.
Lorraine understood that optimizing her hormones was crucial before starting any weight loss plan. She worked on improving her nutrition, digestion, elimination, and liver health. She incorporated nutrient-dense foods like lean proteins, healthy fats, and a variety of fruits and vegetables into her diet. She also added supplements to support her hormonal balance and overall health.
She began a gentle movement plan to support muscle growth and reduce stress, starting with daily walks and light stretching exercises and gradually incorporating strength training as her energy levels improved. She noticed non-scale victories like increased energy, reduced cravings, better sleep, and a more positive mood, which kept her motivated.
Once her hormones were better supported, she developed a strategic weight loss plan. She focused on her macronutrient intake, following a ratio of 40% carbohydrates, 30% protein, and 30% fat. She also experimented with intermittent fasting, establishing an eating window from 11 AM to 7 PM, which suited her lifestyle and helped her feel more energized.
Lorraine added high-intensity interval training (HIIT) to her routine twice a week. These short, intense workouts improved her metabolic rate and promoted fat loss. She balanced these sessions with adequate rest to avoid overexertion and support her recovery.
To sustain her weight loss and improve her overall well-being, she built habits around the 9 Pillars of Wellness, focussing on sleep, stress management, strengthening human connections, developing a sense of purpose, grounding in nature, and practicing inner stillness alongside her nutrition and exercise routines.
Lorraine prioritized her sleep by setting a regular bedtime and creating a relaxing evening ritual. She practiced mindfulness and meditation to manage stress and cultivate inner peace. She also engaged in social activities to maintain strong connections with friends and family, which provided emotional support. Additionally, she found joy and purpose in volunteering at a local animal shelter, which not only kept her active but also enriched her life with meaningful connections and a sense of contribution.
By embracing these holistic practices, she found that weight loss became a natural outcome of her balanced lifestyle. She gained muscle, strength, and new energy, which allowed her to enjoy her daily activities more fully. She felt more balanced and stable, with improved muscle tone and reduced weight. Her commitment to these wellness practices enabled her to navigate post-menopause with renewed vigor and optimism. The tailored fitness regimen, along with mind-body practices, not only enhanced her physical health but also significantly contributed to her emotional well-being.