Menopause is a huge life transition that is often defeating and overwhelming to deal with. In this life transition, hormones are changing significantly, leading to a decreased metabolic rate, changes in distribution and storage of fat, and potentially weight gain. In addition, sleep disturbances can lead to disruption of hunger hormones, increasing fatigue and decreasing the desire for physical activity.
What can you do to help keep your health in check during this challenging period?
See a Registered Dietitian. They can help you tailor your calorie needs to you by taking into account menopause metabolic changes. Be careful with misinformation online from non-credible sources.
Focus on protein, even more than before. Maintenance of muscle mass is important to decrease loss of bone density. Your protein needs fluctuate during your life depending on your life stage and your goals. In many instances, more than 60-80 grams of protein per day is recommended.
All food groups are important. As the role of protein is important, fiber and healthy fats play a large role in satiety and maintaining optimal blood sugar levels. In addition, omega 3 fatty acids, such as flax, fatty fish, walnuts, chia seeds, and avocado are all great sources of healthy fats to promote hormone production. It is recommended that 20-35% of total daily caloric intake come from fat sources, and no more than 10% out of the 20-35% coming from saturated fats.
Limit distractions while trying to sleep. Sleep disturbances are common during menopause. Many people have difficulty falling asleep, staying asleep, or waking up early. Be sure that you are avoiding late night snacking, which can cause poor sleep due to imbalanced blood sugar, and avoid phones or bright screens when trying to fall asleep or during the middle of the night. The production of melatonin, which regulates the sleep cycle, is negatively impacted with light from phones and screens. Minimize caffeine and alcohol intake, which can lead to difficulty falling asleep. Speak with a healthcare provider before starting any sleep supplements.
Incorporate physical activity into your daily routine. It is recommended to perform strength training activities 2-3 days per week- higher amounts of lean muscle mass helps to burn off more throughout the day/improves metabolism over time. Aim for 150 minutes of cardio exercise weekly helps promote good health and reduce risk of chronic disease.
