Getting the Nourishment You Need During Menopause
- For managing symptoms of menopause, health experts cannot stress the value of nutrition enough.
- “As we age, digestion changes. We see shifts in gut bacteria, lower stomach acid production, reduced digestive enzymes and changes in metabolism,” Clinical Nutritionist Sophie Forbes-Johnson tells SN Health. “If our nutrition doesn’t evolve alongside those changes, imbalances can occur.”
- Eating more whole foods, increasing fruits and vegetables, eating nuts, seeds, legumes and whole grains, along with reducing ultra-processed foods, can all help boost vitality and “support optimal body function,” Forbes-Johnson says.
- Benefits include: Better brain function and gut health, improved hormone metabolism, stronger bones, increased muscle maintenance, along with more regulated blood sugar and more stable energy.
“Women go through many hormonal transitions throughout life — puberty, pregnancy, postpartum, perimenopause and menopause—but we’re rarely taught how to nourish ourselves appropriately during those phases,” says Clinical Nutritionist Sophie Forbes-Johnson to SN Health.
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Forbes-Johnson, a former NBC executive, pivoted into the health space after seeing a “huge gap” in care and support for women during this life transition.
“Menopause increases the risk of many chronic diseases, yet women are often told to simply endure symptoms,” she says, urging that there is “so much we can do through nutrition, sleep, stress management, and movement before or alongside medical interventions.”
Hormone replacement therapy (HRT) can be “incredibly helpful” for many women going through menopause, Forbes-Johnson says, but whether using HRT or not, women need to focus on “foundational health habits” such as “sleep and nutrition for stress resilience and muscle maintenance.”
Eating Clean During Menopause
In the past, healthy eating was often synonymous with a much higher cost. Even though the cost of living has become increasingly difficult to manage, it can be much more affordable to eat healthily these days than to go to a fast-food restaurant, where prices are climbing.
“Healthy eating does not have to be expensive,” says the Los Angeles-based Sophisticated Nutrition founder, noting affordable options like frozen produce, “which is often just as nutritious — and sometimes more nutritious — than fresh produce that has spent weeks in transit.”
“Beans and lentils are particularly nutrient-dense, affordable, and versatile,” she adds.
Here is a list of some affordable options to easily bulk up your meals:
- Frozen fruits and vegetables
- Dried beans
- Lentils
- Rice
- Quinoa
- Frozen herbs
- Bulk-purchased staples from your favorite superstore
Forbes-Johnson says she often recommends principles associated with the Mediterranean diet, which can really be applied to any meal plan. It’s mainly about making cleaner choices.
Overall, she includes the following as the most important concepts:
- Eating more whole foods
- Increasing fruits and vegetables
- Eating nuts, seeds, legumes, and whole grains
- Choosing minimally processed animal products
- Reducing ultra-processed foods
“I encourage people to focus on foods that are as close as possible to their natural state,” Forbes-Johnson adds.
How Do Whole Foods Improve Health?
When talking nutrition, Forbes-Johnson repeatedly uses the word “nourishment.”
“And when I talk about nourishment, I’m not just talking about what you’re eating,” she says. “I’m talking about how you’re eating it, how often, you know, the timing and cadence of meals. The quality of food too, obviously.”
Whole foods, Forbes-Johnson explains, “provide fiber, vitamins, minerals, antioxidants, and other nutrients that support optimal body function.”
Benefits include:
- Better gut health
- Improved hormone metabolism
- Better blood sugar control
- More stable energy
- Improved mood
- Better brain function
- Stronger bones
- Increased muscle maintenance
- Reduced risk of chronic disease
Fiber, which is mostly found in plant foods, is “especially important because it supports gut health and helps the body eliminate waste products effectively.”
“Nutrition plays a really important role [through menopause],” Dr. Sarah Richina, OB/GYN and Director of UPMC Magee-Womens Midlife Health Center, tells SN Health, emphasizing that “food is medicine.”
Dr. Richina reminds her patients that “what we did through our 20s and 30s, we can’t really continue to get by through our 40s and 50s,” such as, she says, grabbing a granola bar while sailing out the door after just six hours of sleep.
“Whole foods, plant-based, less processed foods, more protein,” she lists. “I tell people… roughly 100 grams of protein a day.”
Dr. Richina also suggests a Mediterranean diet, and in general, “Whole food meal prep and being intentional about it. Looking at how much protein you are actually getting in a day. It keeps you fuller longer.”
“Building muscle,” she says, “is the single best thing you can do through perimenopause because muscle is more metabolically active at rest.”
“It will protect you from frailty, falls and fractures,” Dr. Richina adds.
Beware of ‘Predatory Marketing’ Promising Weight Loss
While certain products can help supplement your healthy meal plans, Forbes-Johnson warns of “predatory marketing” targeting more vulnerable women seeking a fitter physique and (what they may think is) better health.
“The supplement industry contains a tremendous amount of predatory marketing, especially targeting women in perimenopause and menopause,” she says.
“Many products promise weight loss, symptom elimination, or hormone balance without evidence. Women often spend significant amounts of money on supplements that either do nothing or actually worsen symptoms.”
“My philosophy is that supplements should supplement an already solid foundation — not replace it,” she adds. “If nutrition, sleep, and lifestyle habits are not addressed first, supplements are unlikely to deliver meaningful results.”
Forbes-Johnson says, “there is no one-size-fits-all approach to nutrition, menopause care, or symptom management. The key is finding a practitioner who will spend the time to understand your history, your symptoms and your goals.”
“With individualized support and a strong foundation in nutrition and lifestyle, women can experience profound improvements in their health and quality of life.”
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