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Can Diet Help You Through Menopause?
Written by:
Sofi Persson
Eating well, deliciously, and in moderation can be challenging enough as it is – and the hormonal changes that menopause brings don't exactly make it easier. Here, we've compiled some general tips to keep in mind.
Regulate your carbohydrate intake
By regulating your carbohydrate intake, you can help keep insulin levels low and maintain your metabolism. The carbohydrates you eat are converted into glucose, which raises insulin levels. To lower these levels and reverse insulin resistance, avoid sugar and carbohydrate-rich foods like rice, potatoes, bread, pasta, and pastries that are quickly converted to sugar in the body. When insulin is low, your body can access your stored fat and use it for fuel.
Instead, focus on slow-releasing and nutrient-rich carbohydrates such as vegetables, broccoli, cauliflower, cabbage, leafy greens, beans, lentils, and nuts.
Eat enough protein
Eating enough protein helps you maintain your lean muscle mass. Adding an egg to your meal is a simple way to increase your protein intake.
Good protein sources include organic meat (preferably from grass-fed animals), eggs, fish, shellfish, poultry, and game. If you don't eat red meat, opt for more organic chicken, turkey, and fish. If you are vegetarian or vegan, ensure you get enough lentils, algae, quinoa, chickpeas, hemp, chia seeds, and almond milk. Be aware that a plant-based diet can sometimes lead to low levels of essential amino acids.
Fat!
Fat is one of the most important nutrients for hormonal balance. Without enough good-quality fat, hormone production suffers, especially oestrogen and progesterone. Our sex hormones are created from cholesterol, and the outdated dietary advice to limit cholesterol intake proved to be very unfortunate for the female hormonal system. Fat also keeps us feeling full for longer and doesn't affect blood sugar, which helps with weight management, among other things.
Good sources of fat include eggs, avocado, oily fish, coconut oil, butter, nuts, and grass-fed meat. However, stay away from inflammatory fats like processed vegetable oils such as sunflower oil, corn oil, and margarine.
Try intermittent fasting
Incorporating a fasting period into your day keeps insulin levels low for a longer time. It can be as simple as skipping breakfast. When you follow a low-carbohydrate diet, it's easier to skip meals. Time-restricted eating (or intermittent fasting) can help you burn stored fat and reduce insulin resistance.
Eat in moderation
Especially when it comes to the fun stuff (snacks, nuts, alcohol). For women in menopause, it's important to keep an eye on food and drink that isn't very nutrient-dense: be cautious with LCHF desserts, fat bombs, bulletproof coffee, MCT oil, alcohol, low-carbohydrate fruits, and nuts. If you're really struggling, try eliminating dairy products like cheese and cream. Understanding your hunger signals is also helpful in controlling overconsumption.
Treat yourself
Don't let all the 'shoulds' take away from the good things in life. Sometimes you need to break the diet – have an evening coffee or treat yourself to a glass of wine. We are only human, after all.
During the transition to menopause, and afterwards, the hormone oestrogen begins to decline, which can negatively affect your metabolism. These changes can also impact your cholesterol levels and how your body digests carbohydrates. Many women experience symptoms like hot flushes and sleep difficulties during this period, but dietary changes can help to alleviate these issues.
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