Nutritional Highlights in Perimenopause/Menopause

Menopause is associated with an increased incidence of obesity, metabolic syndrome, cardiovascular disease, osteoporosis, and Alzheimer’s disease.  Changing dietary habits earlier in life and at least in perimenopause, yields big benefits for the long haul, with key changes altering the risk of all the above listed conditions.

The following items are the main nutritional guidelines in menopause; it starts with body composition and then what follows are dietary recommendations

Body composition:

• Use body composition analysis tools to assess nutritional status
• Keep your weight in a healthy range with adequate nutrients intake
• Manage overweight obesity: start with reducing current calorie intake by 500-700 kcal/day; increase protein to 0.8-1.2 g/kg/day; increase fiber to 30-45 gm per day; and daily cardiovascular exercise (walk, bike, treadmill, stair stepper, stationary bike, swimming).30 minutes plus, most every day; add strength training 3 times/week

Dietary recommendations:

• Protein 0.8-1.2 g/kg/day
• Vegetables: 300-400 gm/day; 3-5 portions/day
• Fruits: 100-200 gm, 1-2 portions/day
• Legumes: beans, peas, lentils, chickpeas, soy; several times/week if not daily
• Low fat dairy products: 1 cup per day milk for example (or plant based milk)
• Red meat (beef, lamb): not more than once per week
• Poultry: 1-3 times/week
• Eggs: 2-6 per week
• Deep sea, cold water fish: at least two servings per week
• Unsalted nuts/seeds: 30 gm per day
• Dietary fiber: 30-45 gm/day (whole grain, fiber rich cereals/products)

To be avoided:

• Simple fast acting sugars: sugar, high fructose corn syrup
• Sugary beverages
• Deep fried foods
• Alcohol
• Salt: maximum 5 gm/day
• Saturated fats (butter, cheeses): these plus red meats- not to exceed 10% of total energy intake
• Nicotine, smoking

My main message is to establish good dietary habits and an eating schedule; establish a regular and adequate exercise routine; find foods and exercise that you enjoy yet support healthy choices.

There are plenty of qualified practitioners who offer expertise and guidance, including licensed naturopathic physicians, licensed nutritionists/dieticians, select health coaches and select integrative medicine practitioners.

You can do this!!!  We can do this!!!  I can do this!!!

Resource:  Erdelyi A, Palfi E, Tuu L, et al.  The importance of nutrition in menopause and perimenopause- a review. Nutrients 2024;16,27.