03/03/2025
If you have to pick one area that you need to get it right during menopause, that’s your NUTRITION.
Why?
Because poor nutrition habits can make menopausal symptoms worse and can increase your risks for developing serious health conditions such as cancer, heart disease, diabetes, obesity, Alzheimer’s disease, high blood pressure, osteoporosis, arthritis, etc.
The good news is that if you pay attention to your nutrition now and add some important foods into your daily eating habits, chances are that you will overcome many of the symptoms and enhance your quality of life.
Here are my top 5 foods:
1. Yogurt
Rich in probiotics and calcium. Greek yogurt is high in protein and can be a great option for a snack or breakfast.
✔️calcium is important for bone health and to prevent osteoporosis
✔️ probiotics are beneficial to our gut microbiome
✔️ high protein foods that are nutritionally dense like yogurt can help with weight loss
2. Salmon (or other fatty fish)
Rich in protein and omega-3’s these types of fish are a real powerhouse in terms of nutrients and benefits to health.
Omega-3’s help with:
✔️Lowering inflammation
✔️Heart and brain health
✔️Can help with weight loss for being a high protein, nutritionally dense food
3. Legumes (beans, lentils, chickpeas, peas)
Source of fiber, prebiotics and minerals. Also an excellent plant-based protein source.
✔️Helps with digestion
✔️Blood sugar regulation
✔️Can be helpful as a nutritious choice of protein for weight loss
4. Berries
Rich in vitamins and minerals and have an antioxidant and anti-inflammatory effect, these are great options for fruits.
✔️Reduce inflammation
✔️They are considered “brain foods” for having antioxidant functions
✔️Can be a great low-calorie addition to a weight loss routine
5. Cruciferous vegetables
For perimenopausal women, cruciferous vegetables can
✔️Provide fiber and many nutrients
✔️Help with estrogen regulation by converting indole-3-carbinol into DIM – Diindolylmethane.
Hope this helps!
❤️
Anna.
